A) Every 90 seconds x 3 sets:
Station 1
Station 2
Station 3
B) 3 rounds for time @ 90%:
– 400m run
– 20 KB swings (70/44)
– 10 burpee pull-ups
R60S
A) E2MOM x 8 sets:
– clean & jerk
Sets 1-4: 2 @ 60-80%
Sets 5-8: 1 @ 85-95+%
*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.
B) EMOM x 4-7 sets:
1: 12/9 cal row (Rx+ use 15/12)
2: 12 alternating DB snatch
3: 10 DB front rack lunges (50/35)
*Scale reps back to stay on pace
*DB snatches & lunges are CF Open standard
Last week of strength cycle!
A) Every 90 sec x 8 sets each:
– back squat
– bench press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5&6: 2 @ 88-92%
+
The next two sets are untimed. Please go when rested. Set 8 is optional.
Sets 7&8: 1 @ 95+%
*If you are feeling good, try for a new 1RM. You will need a spotter. Please remember to be safe during attempts.
B) 3 sets for quality:
– 8 single leg medball curls
– 8 DB bicep curls
– 8 DB Romanian deadlifts
– 8 DB tricep extensions
A) E3MOM x 4 sets
– 6 front squats
*Start at heaviest weight from last week’s 8’s.
B) Two sets for max reps, each against a 4-minute running clock, of:
– 400m run
– 12 hang power cleans (135/95, 115/75, 95/65)
– max burpee box jump overs in remaining time
Rest 4 minutes between sets.
C) 3 sets for quality:
– farmers carry down and back
– 20 alternating psoas marches
A) Every 90 sec x 8 sets each:
Station 1 – deadlift
Station 2 – overhead press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5-8: 2 @ 88-92%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 BB good mornings @ 20X1 (moderate weight)
– 8 strict pull-ups – supinated (weighted if possible)
A) E2MOM x 6 sets:
– clean & jerk x 2 reps
*Build from 65-85%.
B) CrossFit Open WOD 12.3
AMRAP in 18 min
– 15 box jumps – SD (24/20”)
– 12 push press (115/75)
– 9 toes to bar
A) Every 90 sec x 8 sets each:
– back squat
R60S
– bench press
R90S
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5-8: 2 @ 88-92%
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 DB bicep curls
– 8 single leg Romanian deadlift / side
– 8 DB tricep extensions
A) E3M x 3 sets
– 8 front squats
*Start at same weight you stopped at last week and build if able.
B) Two sets for max reps, each against a 4-minute running clock, of:
– 500/400m row
– 15 thrusters (95/65 lbs)
– max bar facing burpees in remaining time
Rest 4 minutes between sets.
C) 3 sets for quality:
– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)
– 3 dragon flags (6 sec descent)