WOD

8am Masters

12 rounds for time with a partner:

– 12 RKB swings

– 10 DB thrusters

– 200m run

 

*Partners will alternate after each movement.

 

9am CrossFit

For time with a partner:

– 2000/1600m row

– 150 wallballs (20/14)

– 1500/1200m row

– 100 pull-ups

– 1000/800m row

– 50 burpees over rower

 

10am Barbell – Clean & Jerk

A) 4 sets:

– 1 x 3-position clean + 1 x push jerk + 1 x split jerk

*Build from 55-65%.

 

B) 6 sets:

– 1 clean + 1 jerk

*Build 65-95%.

 

C) 3 sets:

– 3 x clean pulls at 100-105%

– 8-10 single arm DB strict press @ 20X1

A) Take 15 minutes to build to a new 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

*If you completed all 10 last week then add 5-10+lbs.

*Last time for this.

 

B) 3 sets for efficiency:

– box push x 1 length (AFAP)

– 20 single leg cross-over toes to bar (10/side)

– 10 KB overhead walking lunges (AHAP)

– 10-15 supine medball hamstring curls w/ pause

 

*Sub KB OH carry with KB front rack walking lunges x 12 reps if the OH position isn’t there.

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

E2MOM x 6 min (3 sets)

– 1 snatch pull + 1 snatch

*Build from 70-85%.

+

E2MOM x 6 min (3 sets)

– 1 snatch

*Build from 85-95+%.

*Last day in cycle.

 

B) 3 rounds for time:

– 400m run

– 20 alternating DB snatch (55-75/25-45)

– 15 box overs (24/20”)

 

C) 3 sets for efficiency:

– 15 banded pull-aparts

– 10 DB pull overs @ 2111

A) Every 3 minutes, for 12 minutes (4 sets):

– 12-20 alternating pistols (6-10/leg)

– 8-10 horizontal ring rows @ 20X1

– 10 hollow rocks

 

B) Every 5 min x 4-5 sets @ 80-90% pace:

– 500/400m row

– 20 RKB swings (53/35)

– 10 toes to bar

 

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg

A) EMOM x 12 min (4 sets)

1: 6-8 BB Romanian deadlifts @ 20X1

2: 8-10 DB floor press @ 20X1

3: 20 sec side plank per side

 

B) EMOM x 12-18 min (4-6 sets)

1: 12/9 cal row

2: 20-30 double unders + 4-8 pull-ups

3: 8-10 burpees

 

*Scale to 60 single unders. If needed scale reps down to keep up with pace.

*Rx is completing 6 sets at max number for all movements.

A) E2MOM x 6 min (3 sets)

– 1 (squat) clean + 2 split jerks

*Perform at 55-65% and pause 2 sec in catch position on jerks.

+

E2MOM x 14 min (7 sets)

– 1 (squat) clean + 1 split jerk

*Work up from 70% to something heavy but mechanically sound.

 

B) E3MOM x 12-15 min (4-5 sets):

– 15 deadlifts (135/95, 115/75, 95/65)

– 12 hang power cleans

– 9 front squats

– 6 shoulder to overhead

 

*These sets should be as UB as possible.

*Goal is to be sharp with the movements and to cycle them efficiently.

8am Masters CrossFit

For time with a partner:

– 2000 m row

– 80 RKB swings

– 1500 m row

– 80 sit-ups

– 1000 m row

– 80 goblet squats

 

9am CrossFit

For time:

– 800 m run

– 20 deadlifts (225/155)

– 100 double unders

– 600 m run

– 15 hang power cleans (185/125)

– 75 double unders

– 400 m run

– 10 shoulder to overhead (135/95)

– 50 double unders

 

Men’s scaled loading:

185 → 135 → 95

135 → 95 → 65

 

Women’s scaled loading:

125 → 95 → 65

95 → 65 → 35

 

10am Barbell – Snatch

A) 3 sets:

– 3 position snatch @ 55-65%

B) 3 sets:

– 2 pause snatch @ 70-80%

*full snatch with a pause for two full counts at knee cap

C) 6 sets:

– 1 snatch at 80+%

*try and get to at least 95%

A) Take 15 minutes to build to a new 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

*If you completed all 10 last week then add 5-10+lbs.

 

B) 3 sets for efficiency:

– box push x 1 length (AFAP)

– 6-8 strict toes to bar @ 2110

– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats

– 6-8 BB good mornings @ 20X1