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)
WOD
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
A) EMOM x 5 sets:
– 1-2 front squat @ 65-85%
*building by 5% each set
+
E2MOM x 4-5 sets:
– 1 front squat @ 85-100+%
*Build to a heavy rep based on form and feel.
B) 3 sets for quality:
– 1-3 rope climbs or 3-5 rope climb progressions
– farmer’s carry x 1 lap (heavy, steady walk)
– 8-10 single arm DB standing press @ 2111
– 6-8/side BB front rack rear foot elevated split squat
*No jumps on RCs.
A) E3M x 5 sets:
– 3-4 bench press @ 20X1
– 3-4 supinated weighted pull-ups
*stay slightly heavier than last week on BP.
B) E3M x 3 sets:
– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)
– 10 DB tricep rollback extensions
– 10 DB hammer curls
*SDL are slightly heavier than last week.
C) For time:
– 50/35 push-ups
– 40/30 cal row
– 30 box jumps – SD (24/20”)
– 20 alternating DB snatch (75/45, 55/35, 35/25)
– 10 strict pull-ups
*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.
*RX+ perform 10/7 bar muscle-ups.
A) 5 min @ 90%
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min @ 90%
– 800m run
– AMRAP burpees to 6” target
R3M
5 min AMRAP
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min AMRAP
– 800m run
– AMRAP burpees to 6” target
*Try and score the same your second time through.
B) 3 sets for quality:
– 20 hollow rocks
– 20 banded pull aparts
– 5 TGUP sit-ups each side
A) E3MOM x 3 sets
– 10 back squats
*Pick a weight you think you can stay at for 3 sets.
B) EMOM x 4-6 sets:
1: 6 pull-ups + 4 burpee box jump overs (24/20”)
2: 6 DB thrusters (55/35) + 4 burpee box jump overs
3: 12/9 cal row
- RX+ perform 1-3 muscle-ups instead of pull-ups. Pick a number and stay with it. Also up row to 15/12 calories.
For time w/ a partner:
– 800m run (together)
+
– 10 rounds (one person at a time – 5 each)
- 250/200m row
- 5 deadlifts (155/105, 135/95, 115/75, 95/65)
- 5 hang power cleans
- 5 shoulder to overhead
- 5 burpees over the barbell
+
– 800m run (together)