WOD

8am Masters

20 min AMRAP with a partner, alternating each movement:

– 10 plate ground to overhead

– 10 plate Russian twist

– 10 plate goblet squats

– 200m run or 250/200m row (done together)

 

9am CrossFit

Complete as many rounds and reps as possible in 5 minutes of:

– 20 Double-Unders

– 10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

– 5 dumbbell man-makers

– 10 box jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

– 5 toes to bar

– 10 push-ups (chest to ground)

Rest 1 minute

– 800m run AFAP

 

10am Barbell

A) Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 60%

(high hang, mid-patella, floor)

 

B) Every 2 minutes, for 16 minutes (8 sets):

Snatch

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

*Set 7 = 1 rep @ 85-90%

*Set 8 = 1 rep @ 90-95%

 

C) 4 sets of:

– 3 snatch pulls @ 95-105%

A) E2MOM x 16 min (8 sets)

– 2 (squat) cleans + 1 split jerk

*Start at 60% and build to 90%.

 

B) 5 sets, against a 60 second running clock, AMRAP of:

– 10 KB swings (70/53)

– max reps of thrusters (75/55)

Rest 60 seconds between sets.

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 65-75%

Sets 7-10: 1 snatch @ 80-95%

Set 11: 1 snatch @ 101% (optional)

 

B) AMRAP in 12 min:

– 10 alternating DB snatches (45-75/15-40)

– 20 box jumps (24/20)

– 200m run

 

C) 3 sets:

– 10 bent over supinated barbell rows @ 2111

rest as needed

A) 4 sets:

– 6-8 Good mornings @ 30X1 tempo

– R30S

– 8-10 single arm presses @ 21X1

– R30S

– 5 roll to candlestick OR 10-20 hollow rocks

– R1-2M

 

B) 2-3 sets for times of:

– 500m row

– 25 ring dips

– 20 toes to bar

Rest 4-5 minutes between sets

 

C) 3 minutes accumulated in low ring FLR hold

A) E3MOM x 12 min (6 sets)

– Back squat x 4-5 @ 80-85%

 

B) EMOM x 15-18 min (5-6 sets)

1: 4-5 deadlifts @ 65% + 6 over the barbell burpees

2: 12 walking lunges (70/44, 53/35, 44/25 per hand)

3: 12/9 cal row

A) E2MOM x 12 min (6 sets):

– 1 behind the neck split jerk + 1 split jerk

*Building from 65-85+%.

 

B) For time:

– 15 ground to overhead (135/95, 115/75, 95/65)

– 15 pull-ups

– 400m run

– 12 ground to overhead

– 12 pull-ups

– 400m run

– 9 ground to overhead

– 9 pull-ups

– 400m run

For time with a 20 minute cap:

– 25 Pull-Ups (scale with bands/ring rows)
– 50 Deadlifts (135/95, 115/75, 95/65)
– 50 Push-Ups (scale with knee/box)
– 50 Box Jumps (24/20, 20/16, step-ups)
– 50 Floor Wipers (watch video)
– 50 KB Clean and Press – 25/arm (35/25, 25/18, 18/13)
– 25 Pull-Ups (scale with bands/ring rows)

We are opening this up to masters and regular EDCF athletes as well as any friends with adequate CrossFit experience! As always, there will be multiple ways of scaling (listed above). On the fence? Don’t be.

There will be 4 heats limited 14 people starting at 9:10, 9:40, 10:10, and 10:40am. Please arrive 10-20 minutes early to warm-up on your own.

>CLICK HERE TO SIGN UP FOR A HEAT<

Make sure you stay afterwards for some tacos, beer, and waterslide action as we will be celebrating our 5th Birthday Bash!

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang cleans @ 50-65%

Sets 4-6: 2 hang cleans @ 70-80%

Sets 7-10: 1 clean @ 85, 90, 95, & 95+%

*Take only 1 more try if needed to find max.

 

B) 3-4 sets for efficiency:

– 6-10 strict T2B @ 3210 (absolutely no swing)

– 40ft overhead BB lunges (heavy but UB – build every set)

– 8 tire flips (fast and efficient)

*Rest as much as needed to perform all movements to best of ability.