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
WOD
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)
Phase 4, Week 2 – B Day
A) 6 sets
– 3 deadlifts @ 85-88%
R60S
– 3 overhead strict press @ 85-88%
R90S
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) 15 min AMRAP:
– 500m row
– 50 double unders
– 10 pull-ups
R5M
15 min AMRAP:
– 400m run
– 20/15 push-ups
– 20 wallballs (20/14)
B) 3 sets for quality:
– 10 banded face pulls
– 8 banded wood choppers / side
A) E2MOM x 8 sets
– 2 clean + 1 jerk
*Build from moderate to heavy keeping sharp form the whole way through (65-90+%)
B) EMOM x 4-5 sets:
1: 12/9 cal row
2: 5 tough power clean + push jerks (155/105, 135/95, 115/75, 95/65)
3: 7 burpee + box jump over
4: 9 toes to bar
*RX+ row 15/12 calories.
Phase 4, Week 2 – A Day
A) 6 sets:
– 3 back squats @ 85-88%
R60S
– 3 bench press @ 85-88%
R90S
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 DB bicep curls
– 8 single leg Romanian deadlift / side
– 8 DB tricep extensions
Coach Mikey’s 4 Year WOD
4 rounds for time w/ partner:
– 40 KB swings (70/44)
– 40 wallballs (20/14)
– 40 double unders (each)
– 400m run (together)
+
40 burpee pull-ups (split)