A) EMOM x 10 min
– 3 power cleans @ 70-75%
B) EMOM x 8 min
– 1 split jerk @ 70-75% and building if able
+
AD 20 sec max effort
– rest 3 min x 3
Author: Ryan Savard
A) Overhead squat – Build to a 1RM in 10 min
B) EMOM x 10 min
Odd: Hang squat snatch
Even: Full squat snatch
C) 200m row @90%; rest 45 sec x8
Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees
A) 1 Power snatch + 1 snatch balance + 1 overhead squat; rest 90 sec x 6
B1) Close grip bench press 3-4×4; R1M
B2) Bent over DB row 5-6×4; R1-2M
C) 10min cap:
– Row 2k (focus on increasing speed every 500m)
– AMRAP KB snatch alt hands every 3 reps 1.5/1pd in remaining time
8 sets:
– 10 box jump step-downs (24/20”)
– 5 strict chin ups
– 5 burpees
rest 1 min
– go for the fastest time possible each set (subtract out 7 min to get working time at end)
A) Power clean cluster 1.1.1 x 3 R15S/2-3M (compare to 3/18)
B) EMOM x 8 min
– 1 hang squat clean from knee; not TnG – start at about 70-75% of A
C) Back squat @30X1; 2, 2, 2; rest 2-3 (compare to 3/20)
All New Prep Course Announced
Want to become a member at EDCF?
The Prep Course is your gateway into the community of East Dallas CrossFit. Each program is small 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.
A new Prep Course starts every 4 weeks. Check the schedule, and you can sign up online. Space is limited.
New Prep Courses are starting Today and Monday, April 21st.
A) Build to a tough but sound split jerk in 8 min (off rack)
B) EMOM x 6 min
– 5 TnG Push Jerks off rack (heavy but perfect execution, compare to 3/3)
+
5 min amrap @open pace:
– 5 wall ball
– 5 TTB
– 10 wall ball
– 10 TTB
– 15,15
– 20,20
– etc…… (Function perform medball sit-ups)
rest 5 min
5 min amrap @open pace:
– Row 500m
– 30 S2OH (115/75, 95/65, 75/45)
– Amrap burpee in remaining time