A) E3M x 3 sets:
– 10 strict overhead presses
– 10 bent over supinated barbell rows
B) E2M x 4-6 sets @ 90%:
– 200m run
– 6-10 rings dips
C) EMOM x 8 min:
1: 8-12 V-ups
2: 45-60 second floor FLR
WOD
A) E3MOM x 3 sets
– 10 back squats
*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.
*Last day for 10s.
B) Every 3 minutes x 4-6 rounds:
– 8 pull-ups
– 10 thrusters (95/65)
– 12 burpees
– 30 double-unders
A) E3MOM x 4 sets
– 10-8-6-4 deadlift (50-60-70-80%)
– 10 DB Z-press
B) 3 sets for quality:
– Heavy DB complex: 6 cleans + 6 FR forward lunges + 6 shoulder to overhead
– Sled drag down and back (heavy but steady)
– 6-8 toes to bar with pause at bottom
– 10/side bent over DB rows
A) EMOM x 10 min
1: 2-3 bench press
2: 2-3 supinated weighted pull-ups
*Start where you ended on last week’s BP and WPU.
B) Every 3 minutes x 4-6 rounds:
– 30 double unders
– 8 pull-ups
– 10/7 perfect push-ups
– 12 box jumps – SD (24/20”)
RX+ perform 8 CTB bar pull-ups.
C) Accessory – 3 sets:
– 10 bicep curls (BB or DB)
– 10 shoulder raises
A) E2M x 3 sets:
– 3 high hang snatch (55-65%
+
E2M x 3 sets:
– 2 hang snatch (70-80%)
+
E2M x 3 sets:
– 1 snatch (85-90+%)
*Work from the power snatch if overhead squat mobility is limited.
B) Every 90 sec x 5 sets each:
1: 200m run @ 95%
2: 20/15, 15/12, or 12/9 cal row @ 95%
*Row should put you around 60 sec of work.
*Big rower? Up to 24/18 cal.
A) E3MOM x 3 sets
– 10 back squats
*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.
B) Every 6 min x 3-4 sets @ 80-90%:
– 400m run
– 20 KB swings (53/35)
– 20 wallballs (20/14)
A) E2MOM x 8 sets:
– clean + split jerk
*Build from 65-95+% to a heavy but sharp single.
B) CrossFit Open Workout 13.4
7 min AMRAP:
– 3 clean and jerk (135/95)
– 3 toes to bar
– 6 clean and jerk
– 6 toes to bar
– 9, 12, 15… increasing by 3 reps each set.
*C&J performed ground to overhead style.
C) Accessory – 3 sets:
– 20 supinated banded pull-aparts
– 6 KB windmills per side
In teams of 2 for time:
– 2000/1600m row
– Then 10 alternating rounds of:
- 200m run
- 10 thrusters (95/65)
- 8 pull-ups
– 2000/1600m row