A) Every 12 minutes X 36 minutes (3 sets) @ 80-90%:
– 800m run
– 30 RKB swings (53/35)
– 1000/800m row
– 30 DB anchored abmat situps
B) 3 sets for efficiency:
– 1 lap / side suitcase carry
– 8 / side TGUP sit-ups
WOD
A) E2MOM x 8 min (3 sets)
– 2 position snatch @ 60-75%
(hang, floor)
+
EMOM x 10 min
– 1 snatch @ 80%
*No misses!
B) Every 6 minutes x 18 minutes at 100%:
– 10 TnG UB power snatch (115/75, 95/55, 75/35)
– 8 burpees
– 100m sprint
*Walk back and breath after each sprint. Get ready to hit it hard again on the next set.
C) Three sets of the following complex:
– 20 DB tate press
– 20 DB skullcrushers
– 20 DB floor press
R2M, then…
One set of:
– 60 banded tricep push downs
A) E2MOM x 10 min
– 5-3-2-1-1 power clean + push jerk
*Build to a heavy single and keep multiple rep sets TnG.
B) CrossFit Open WOD 14.4
AMRAP in 14 min:
– 60 cal row
– 50 toes to bar
– 40 wallball shots
– 30 cleans (135/95)
– 20 muscle ups
*Scaling includes subbing a hanging high knee for T2B and burpee pull-ups for MU. Perform burpees over the barbell if you are scaling pull-ups to keep moving.
A) E2MOM x 12 min (5 sets) – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4&5: 3-5 @ 85%
– set 6: 2-3 @ 90%
B) E2MOM x 24 minutes (6 sets each)
Station 1: 9 deadlifts (225/155) + 12 box jumps – SD (24/20”)
Station 2: 15/10 push-ups + 200m run
*Focus on efficiency and rhythm or each movement.
A) EMOM x 12 min (4 sets)
*Gymnastic Efficiency*
1: 30-50’ handstand walk OR
10-20 handstand shoulder touches (on wall) OR
20 sec handstand hold w/ 5 sec. negative descent
(working on movement efficiency – make these as effortless as possible)
2: double-unders x max reps in 45 seconds
3: toes to bar x 6-12 reps OR 3-6 ring or bar muscle-ups
B) Every 6 minutes, for 18-30 minutes (4-5 sets):
– Row 500 Meters
– Run 400 Meters
– 12 box jump-overs (24/20″)
– 6 no squat man-makers (55/35/hand)
*No squat man maker = row + push-up + row + power clean + push press
*Keep this aerobic and repeatable. Scale rep numbers as necessary.
A) E2MOM x 6 min
– 3 position snatch @ 55-65%
+
EMOM x 12 min
– 1 snatch + 1 overhead squat @ 75-80%
*No misses!
B) Every 3 minutes x 12-21 minutes (4-7 sets)
– 30/24 cal row
– 20 RKB swings (53/35)
– 10 jumping lunges
A) E3MOM x 21 min (7 sets):
*Power clean push-jerk barbell cycling*
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 3 reps @ 65%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 75%
*Set 7 – 1 rep @ 80%
B) Complete as many rounds and reps as possible in 12 minutes of:
– 40 double unders
– 20 pull-ups
– 10 ground to overhead (155/105, 135/95, 115/75, 95/55)
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– set 3: 3-5 @ 80%
– set 4-6: 3-5 @ 85%
B) 2 min AMRAP:
– 10 thrusters (95/65)
– 10 bar facing burpees
R4M x 3 sets at 100% pace.
*Start over again with thrusters each interval.
C) 3 sets for efficiency:
– 12-15 bent over reverse flys @ 2111
– 12 supine medball hamstring curls