A) E2MOM x 5 sets each:
Station 1: 5 x bench press @ 20X1
Station 2: 5 x deadlifts @ 20X1
*Keep weight heavier than last week’s heaviest set.
*Build to a heavy set of 5 on each movement.
B) E3M x 4-6 sets
– 20/15 cal row
– 15 RKB swings
– 10 box jumps + step down
A) E2MOM x 8 sets:
– 5-5-3-3-2-2 box squats
*Absolutely no rocking. Keep weight in heels with a widened stance.
B) E6MOM x 3 sets @ 90%
– 400m run
– 15 UB thrusters (95/65)
– 12 CTB pull-ups
– 9 bar facing burpees over the bar
*Use new Open standards on burpees.
A) Every 2 sec x 8 sets
– clean + split jerk
*Building from 60-90+%.
*Pause 1-2 counts in receiving position on first 4 sets
B) CrossFit Open 13.4
7 min AMRAP:
– 3 clean & jerks (135/95)
– 3 toes to bar
– 6 clean & jerks
– 6 toes to bar
– etc. increasing by 3 each round
*Clean & jerks are ground to overhead style.
C) 3 sets for quality:
– 10 bent over DB rows / side
– 20 elevated banded psoas marches (alternating 10 each)
E3MOM x 4 sets
– Row 16/12 cal
– 6 deadlifts + 5 hang power cleans + 4 shoulder to overhead
– 30 double unders
R3M
E3MOM x 3 sets
– Row 20/15 cal
– 20 UB wallballs
– 10 pull-ups
R3M
E3MOM x 2 sets
– Row 24/18 cal
– 15 burpees AFAP
A) E2MOM x 10 sets
– 1 front squat
*Start at heaviest weight from last week’s 2’s.
*Goal here is to be near 95% across the board.
B) 4-6 sets:
– 500m row @ 90%
R90S
*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets. Don’t slow from last week!
A) EMOM x 12 min (6 sets total):
Station 1: 6 x close grip bench press @ 20X1
Station 2: 6 x Romanian deadlifts @ 20X1
*Keep weight heavier than last week’s heaviest set.
B) 4 sets:
– banded partner sprints wall to wall
R2-3M
*These should be max effort.
C) 3 sets for quality:
– 8 single arm overhead DB press / side
– 16 alternating DB curls / side
– 8 dual DB delt flys
A) E2MOM x 3 sets:
– 3 position snatch @ 55-65%
(high, hang, floor)
+
E2MOM x 3 sets:
– 2 position snatch @ 65-75%
(hang, floor)
+
E2MOM x 3 sets:
– snatch @ 75, 85, 90+%
B) For time:
– 10 burpee box jump overs
– 30 alternating DB snatch
– 10 burpee box jump overs
– 20 alternating DB snatch
– 10 burpee box jump overs
– 10 alternating DB snatch
– 10 burpee box jump overs
A) E2MOM x 7 sets:
– 5 box squats
*Absolutely no rocking. Keep weight in heels with a widened stance.
*Weight should be about the same across all sets and the same or slightly heavier than last week.
B) Every 6 minutes x 3-4 sets:
– 400m run
– 25 wallballs (20/14)
– 10 CTB pull-ups