WOD

8am Masters

In teams of two, complete the following for time:

– 800 Meter Relay Run

– 120 Single-Unders

– 80 KB Swings

– 60 Box Step-Overs

– 800 Meter Relay Run

– 120 Double-Unders

– 80 KB Swings

– 60 Box Step-Overs

– 800 Meter Relay Run

 

9am CrossFit

In teams of two, complete the following for time:

– 1600 Meter Relay Run

– 120 Double-Unders

– 60 Power Cleans (115/75 lbs)

– 40 Box Step-Overs with Dumbbells (55/35 lb DBs)

– 1600 Meter Relay Run

– 120 Double-Unders

– 60 Power Cleans

– 40 Box Step-Overs with Dumbbells

– 1600 Meter Relay Run

 

10am Barbell

A) EMOM x 10 min

– 1 split jerk @ 70-75%

 

B) 6 sets:

– 2 power cleans + 2 front squats

Sets 1-3: 75% of 1RM clean

Sets 4-6: 80%

 

C) 3 sets:

– 3 x clean high pull @ 90-95%

 

A) E2MOM x 6 sets:

– 1 pause front squat @ 32X1 + 2 front squats

*build to a heavy set. Start at the heaviest 3 from last week.

 

B) 3 sets not for time:

– dual KB front rack Bulgarian split squat x 8/side @ 30X1

– banded supinated strict CTB pull-ups x 10-15 reps

– earthquake bar hold x 45-60 seconds

– suitcase carry x 1 lap/side

A) E3M x 4 sets:

– 6-8 bench press @ 20X1

– 8-10 bent over DB rows/side @ 20X1

*Build to a tough set of 8 on BP.

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 10 dual DB ground to shoulder (50/35)

 

C) 2-3 sets for quality:

– 20 elevated psoas march

– coach stretch x 30 sec / side

A) E3MOM x 4 sets:

– 6 Romanian deadlifts @ 30X1

– 5-10 strict handstand push-ups

– 10 lemon squeezes from hollow position

*Accumulate HSPUs if needed. Scale to banded, box, or L-seated DB press.

 

B) 2 sets:

5 min AMRAP @ 90%

– 8 DB snatch (50/35) – alternating

– 8 abmat sit-ups

– 8 prisoner lunges

R1M

5 min AMRAP @ 90%

– 4 CTB pull-ups

– 8 NPU burpees

– 30 double unders

R1M

A) E2MOM x 5 sets:

– 5 TnG power clean + push jerk

*Use your heaviest weight from last week and stay or build.  

*Work on connecting reps efficiently.

 

B) 3 sets for max reps:

– 45 seconds of KB swings (70/53, 53/35)

– 15 seconds rest

– 45 seconds of burpees

– 15 seconds rest

– 45 seconds of shoulder to overhead (115/75, 95/65)

– 15 seconds of rest

A) E3MOM x 6 sets – back squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

 

B) RX

For time:

– 1000/800m row

– 100 wallballs (20/14)

– 1000/800m row

 

Scaled

For time:

– 800/600m row

– 75 wallballs

– 800/600m row

A) E3MOM x 5 sets:

– 5-4-3-3-3 pause front squat @ 32X1

*build to a heavy set of 3. Use the heaviest 5 & 4 from the last two weeks.

 

B) 3 sets for quality:

– 1 lap BB walk @ 1RM BS weight

– 20 death march – alternating

– 20 hollow rocks

– max effort strict supinated pull-ups

A) Every 10 minutes x 3 sets

RX:

– 400m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 30/20 cal row

 

Scaled:

– 200m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 20/15 cal row

 

*Mix and match to your ability level.

 

B) 3 sets:

– 20-30 sec bird dog / side

– 20 elevated psoas march