A) E3MOM x 12 min (4 sets)
– front squat x 5-6 reps @ 75-80%
*Slightly heavier than last week.
B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:
– 500/400m row
– 10 hang squat cleans (135/95, 115/75, 95/55)
– 15 CTB pull-ups
WOD
A) Bench Press 1RM
EMOM x 5 min:
Set 1: 3 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
R60S, then E2MOM x 10 min:
Set 6: 1 @ 85%
Set 7: 1 @ 85-90%
Set 8: 1 @ 90%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%
*You don’t have to complete all sets, just enough to find today’s 1RM.
B) EMOM x 15-18 min (5-6 sets)
1: 15/12 cal row
2: 15/12 chest to ground push-ups
3: 8 NPU burpee + sandbag to shoulder (60/30)
A) E2MOM x 10 min
– 5 x back squat @ 32X1
*Perform at 70% of 1RM back squat
B) For time:
– 12 thrusters (135/95, 115/75, 95/55)
– 12 burpees over the barbell
– 12 squat clean
– 12 burpees over the barbell
– 12 shoulder to overhead
– 12 burpees over the barbell
A) Deadlift
– Build to a heavy TnG 3 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.
B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 4 deadlifts @ 4-5% heavier than last week (should be at
2: 30 sec of max T2B
*Score is max toes to bar.
A) Strict Overhead Press
Every 2.5 minutes…
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 7 – 3 reps @ 85-90%
Set 8 – 10 reps @ 68-73% (heavier than 9/30)
*After odd sets perform 8-10 double DB bent over rows.
*After even sets perform 10-20 hollow rocks.
B) 3 rounds for times:
– 100 double unders (225 singles)
– 30 Russian KB swings (70/53)
– 20 box jumps – step down (24/20”)
Rest 3 minutes
C) 3 sets:
– single arm bench press x 8-10 @ 20X1
– banded bicep curls (green band) x 20-30
A) E3MOM x 12 min (4 sets)
– 8 front squats
*Use same weight as last week or 70%.
B) Three sets, against a 4-minute running clock:
– 500/400m row
– 20 wallballs (20/14)
– max pull-ups in remaining time:
R4M
C) 3 sets for efficiency:
– DB Romanian deadlifts x 10 @2011
– 20 banded pull-aparts
A) Take 15 minutes to build to today’s 1RM power clean
*Suggested loading would be to start at around 65% and build 5% over 8ish sets.
B) EMOM x 24 minutes (12 sets of each):
O: Power Clean x 2 reps
E: Run 200 Meters
*Score your successful lifts in pounds. For example, if you made 22/24 power cleans @ 185 lbs, your score would be 22 x 185 = 4,070 lbs.
8am Masters CrossFit
Against a 4-minute running clock, perform the following for max reps:
– run 400m or row 500/400m
– push-ups x max reps
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 10 box step-ups
– 10 ring rows
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 10 burpees
– 10 DB thrusters
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 50 single unders/ 30 jumping jacks
– 15 DB push press
9am CrossFit
Against a 4-minute running clock, perform the following for max reps:
– run 600m
– push-ups x max reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 10 box jumps – step down (24″/20″)
– 10 pull-ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 10 burpees
– 10 thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 30 double-unders
– 15 push press (95/65 lbs)
10am Barbell – Snatch focus
A) E2MOM x 6 minutes (3 sets):
– (snatch push press + overhead squat) x 2 reps
B) E2MOM x 8 minutes (4 sets):
– snatch balance x 2 reps
Building to a heavy-ish double.
C) Six sets of:
– 2 snatch pulls + 2 hang snatches + 2 snatches
*Rest 2 minutes between sets