8am Masters CrossFit
9am CrossFit
10am Barbell – Clean & Jerk
WOD
A) E3MOM x 12 min (4 sets):
– 5 Romanian deadlifts @ 30X1 (halting 2” from floor)
– 5-7 strict toes to bar @ 2110
– 5 broad jumps (AFarAP)
*Same weight or heavier than last week on RDLs.
B) Every 6 minutes x 3-4 sets:
– 1 suicide sprint
– 20 RKB swings (53/35)
– 250/200m all out on rower
A) Four sets of:
– Bulgarian split squat x 8 reps each @ 3011
(use heavy DBs or KBs in farmer carry hold)
– R30S
– seated strict overhead BB press x 6-8 reps @ 2111
– R90S
B) Every 4 minutes x 4-6 sets:
– 20/15 cal row
– 10 alternating DB snatches (60-75/30-45 RX)
– 8 burpee box jump overs (24/20”)
A) E2MOM x 16 min (8 sets):
– 3 push press + 2 push jerk + 1 split jerk
(pause for 2-3 seconds in the split jerk receiving position before recovering)
*Build over the course of the 8 sets off the rack.
B) For time:
– 10 power cleans (155/105, 135/95, 115/75, 95/55)
– 100 double-unders
– 8 power cleans
– 80 double-unders
– 6 power cleans
– 60 double-unders
– 4 power cleans
– 40 double-unders
– 2 power cleans
– 20 double-unders
C) Four sets for efficiency:
– Single-Arm DB Bench Press x 8-10 reps @ 2011
– R30S
– ring rows x 10-15 reps @ 2111
– R30S
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– sets 3-5: 3-5 @ 80%
B) Every 5 minutes x 4 sets @ 90+%:
– 400m run
– 10 UB thrusters
– 10-15 pull-ups
*Pick a weight on thrusters so that they are challenging but unbroken.
A) Five sets of:
– strict overhead press x 2.2.2.2.2
(rest 10 seconds between doubles)
– R30S
– 10-15 hollow rocks
– R90S
B) 3 rounds for efficiency:
– sled pull x 1 lap (AFAP)
– 8 TGUP sit-up per side (heavy but steady)
– 10 KB overhead walking lunges (AHAP)
– 10-15 seated banded hamstring curls w/ pause (green band)
A) E3MOM x 15 min (5 sets):
– 5 speed deadlifts @ 30X1 (halting 2 inches above ground)
– 3 seated box jumps (tall)
*Both movements should be as explosive as possible
B) E4MOM x 12-16 min (4-5 sets):
– 200m run
– 30 double unders
– 15 RKB swings (heavy)
– 10 burpees
A) E3MOM x 12 min (4 sets):
– 6 goblet hold Bulgarian split squats per side @ 20X1
– 8-10 supinated bent over BB row @ 20X1
B) Every 6 min x 3-4 sets all out:
– 250m row sprint
– max effort set of unbroken wallballs
*Try and output same intensity for each round.