Join EDCF and AIRROSTI on Saturday, 2/21 from 10-11am for an interactive and informative class where you’ll learn specific exercises and techniques to help prevent Shoulder Pain and enhance athletic performance.

This event it open to members and non-members. Click >HERE< to reserve your spot.

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Monday 2/16/15

A) Deadlift –

3×80%; R3M

3×85%; R3M

3+x90%;R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 3-5 reps.

B) EMOM x 12 min

E: Power clean Tng x 5 – (155/105, 135/95, 115/75, 95/65) + burpee over bar x 3

O: *25 double unders (50 single unders)

C) 20-30 KB or sandbag get ups (53/35 or 60/30 respectively); NOT for time

 

*Don’t exceed 40 seconds on double or single unders

 

Tuesday 2/17/15

5-6 sets building

1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)

+

Row 400 at 80%

R2M

Row 400 at 90%

R3M

Row 400 at 97%

R5M x 2 sets

 

*During long rest practice 8-10 muscle up turnover progressions.

 

Wednesday 2/18/15

A) Front squat 2,2,2,2,2; R3M (compare to 2/5)

*warm up OHS position and practice snatch during rest

B) 10 min EMOM

– 1 power snatch + 1 snatch balance + 1 hang squat snatch

(build to moderate weight/perfect form)

+

3 sets not for time:

– 10 Good mornings @ 30X1 (moderate load/perfect form)

– 20 Double KB/DB front rack walking lunge steps

R30S

 

Thursday 2/19/15

A1) TnG push press cluster 2.2.2; R10S/30S

A2) 5-10 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets

+

12 min AMRAP at open pace:

– 6/4 strict pull-ups

– 8 S2O @ (135/95, 115/75, 95/55)

– 10 deadlifts

– 200 m run

 

Friday 2/20/15

4-5 sets increase pace per set:

– 20/15 cal row

– 5 squat cleans @65% 1RM

– 5 box jump-SD (30/24”)

– 10 T2B

– 30 DU

rest walk 5-6 mins

 

Check out what’s going on at the gym the rest of the month!

—-> CLICK HERE <—-

Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!

Monday 2/9/15

A) Back squat @ 65% 1RM

– 2-3 reps @ 20X0; R45S x10

B) 8-10 min HSPU progressions (B&I)

OR

50 HSPU for time (A)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar

O: Row 12/9 cal

 

Tuesday 2/10/15

5-6 sets:

– 200 m run

– 12 wallballs (20/14)

– 12 KB swings (70/53)

– 12 burpees

– 30 double unders (90 singles)

R3-4M

 

*goal is to increase pace each round

 

Wednesday 2/11/15

A) Push press x 1/jerk dip x 1/paused jerk x 2; rest 2-3mins x 5 (2 second pause at bottom of dip for the paused jerks)

B) EMOM x 8-10 min

– 3 TnG squat cleans @ 65%-75% – speed focus

C) Hand stand hold ALAP (as long as possible)

R30S

L-sit hold ALAP

R90S x 3 sets

 

Thursday 2/12/15

A) EMOM x 3mins – TnG power snatch x 5

B) EMOM x 3mins – TnG power snatch x 4

C) EMOM x 3mins – TnG power snatch x 3

*Goal is to start A where you’ve worked previous EMOMs and build.

+

20min amrap

– Row 500m

– 15 KB swings (53/35)

– 10 sit-ups

– 5 muscle ups (sub 7 CTB/regular pull-ups)

 

*goal is to maintain consistent throughout 20 min

 

Friday 2/13/15

A) Build to a tough thruster off the rack in 5-6 attempts

+

Open workout 14.5

21-18-15-12-9-6-3 reps for time of:

– Thrusters (95/65)

– Burpees (bar facing)