A. Build to a heavy in 5-6 sets:
– Snatch + hang snatch (start at 50%); max rest 60-90 sec between sets
+
Row 500m @90%
rest walk 3 min
x 4
rest as needed
Row 250m @95%
rest walk 2 min
x 2
rest as needed
Row 100m @100%
Author: Ryan Savard
Deadlift – build to a tough TnG triple in 15 min
+
30 TGUP (53/35) alt hands per rep
+
800m run time trial (bring running shoes if need to)
A) Close grip bench press build to a tough 5 in 10 min
B) EMOM x 10 mins
even – Push press TnG x 5 60% of 1rm + 10 DU
odd – CTB chin ups 5 -10
C. EMOM x 10 mins
even – HSPU x 4-8
odd – Pendlay row @ 20X1 (tough but perfect) x 4-5
A) Tall clean 3×3 build per set, perfect form with speed; R2-3M
B) Front squat 3×3 @ 33X1, R2M
+
Every 2 mins for 5 sets:
– 8 BB front rack walk lunge (135/95, 115/75, 95/55)
– 8 T2B
– 8 KBS (70/53)
Prep Course Starts 9/8!
An all new CrossFit Prep Course starts this coming Monday evening, September 8th, at 7:30pm. The Prep Course is your gateway into the community of East Dallas CrossFit. Each course is small in size to give you personal attention.
This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. Classes are every Monday/Wednesday/Thursday evenings for the first two weeks and Monday/Wednesday for the third week. Times are 7:30-8:30pm. Cost is $150.
A new Prep Course starts every three to four weeks. Reserve your spot HERE.
A Private Prep Course option is also available. This is a 6 class option for those who can’t fit the regular course into their schedule or who would just like some extra attention. Cost is $200 and can be scheduled on your time. Contact us HERE if you would like to schedule the private option.
A) Build to a tough power clean and jerk in 10 min
+
For time @ “grinder pace”:
10, 8, 6, 4, 2 reps of
– Power clean + S2O (165/115, 135/95, 115/75, 95/65)
– HSPU
– Box jump on and over 30/24”
*power clean weight should be heavy but reppable for singles
A) Build to a heavy back squat triple in 10 min
+
– 5 Deadlifts TnG, tough – build per set
– 10 burpees
– row or AD 20 sec all out
– rest 4mins x 4-5 rounds
A) Split jerk tech work
B) EMOM x 6 min
– 2-3 split jerks from rack @ 70-75% (heavier than last week)
+
400 m run @ 90%
– R3M x 4-6 (keep times +/- 5 sec)
*bring separate pair of running shoes if you need them