A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 60%
Set 2: 6 @ 65%
Set 3: 6 @ 70%
Set 4: 4 @ 75%
Set 5: 4 @ 80%
*After every set perform 8-10 supinated rings rows @ 2111
B) Every 6 minutes x 3-4 sets:
– 500m row
– 8 strict pull-ups
– 12 toes to bar
– 16 push-ups
C) 2-3 sets for efficiency:
– 10 face down dislocates (keep hollow)
– 6-8 TGUP sit-ups/side
– 15 bent over reverse flys @ 2111
A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 60%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: 6 @ 80%
B) Every 90 sec x 3-4 rounds each:
Station 1: 300/250m row
Station 2: 10-15 UB thrusters (95/65)
Station 3: 200m run
Station 4: 30-50 double unders
A) EMOM x 5 sets – power clean
set 1: 2 @ 60%
set 2: 2 @ 65%
set 3: 1 @ 70%
set 4: 1 @ 75%
set 5: 1 @ 80%
+
E2MOM x 3-5 sets
set 6: 1 @ 85%
set 7: 1 @ 85-90%
set 8: 1 @ 95%
set 9: 1 @ 95+% (optional)
set 10: 1 @ 95+% (optional)
B) For time:
– 50 cal row
– 40 wallballs (20/14)
– 30 power cleans (135/95)
– 20 wallballs
– 10 power cleans
17.3 position prep and aerobic warm-up
A) E2MOM x 6 min (3sets):
– 3 position snatch
B) E2MOM x 6 min (3 sets):
– 20-30 sec row + 2-3 CTB pull-ups
CF Open Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (96/65, 45/35)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95, 75/55)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135, 95/65)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225/155, 115/75)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175, 135/95
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185, 155/105)
*If all reps are completed, time cap extends by 4 minutes.
*Scaled athletes use a jumping pull-up method and have the choice of performing a power snatch + overhead squat.
See you at FRIDAY NIGHT LIGHTS round 3 starting tonight at 6:30pm!
A) E3MOM x 5 sets:
– 8 DB/KB single arm overhead press per side @ 2111
– 8 DB/KB bent over rows per side @ 2111
– 8 BB good mornings @ 2011
B) Every 6 minutes x 3 sets:
– 500m row
– 15 burpee box jump overs (24/20”)
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 3-5 muscle-ups negatives (5 sec descent)
Station 2 – strict HSPU x max reps (get at least 10-12)
OR 20 nose and toes handstand hold shoulder touches
OR 3-5 wall walks – stay in hollow position
Station 3 – L-hang x 30-45 seconds accumulated
B) 20 minutes constant movement (60-70% pace):
– 250m row (medium pace, damper at 3)
– 20 sec supinated bar hang
– 200m run
– farmers carry down and back (70+/50+ per hand)
– 10 push-up shoulder taps
*Focus should just to consistently move well.
A) E3MOM x 15 minutes (5 sets)
– power clean clusters 1.1.1
*R10S between clusters – build heavier than last week
B) For time:
– 400m run
– 15 ground to overhead (155/105, 135/95, 115/75, 95/65)
– 800m run
– 15 ground to overhead
– 400m run
C) 2-3 sets for efficiency:
– 10 supinated ring rows @ 2111
– 20 banded pull-aparts
A) E2MOM x 8 min – front squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 3 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – front squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+% (optional)
B) EMOM x 15-21 min (5-7 sets):
Min 1 – 12-15/9-12 calorie row
Min 2 – 5-10 chest-to-bar pull-ups
Min 3 – 10-15 wallballs (20/14)