A) E2MOM x 16 minutes (8 sets):
– 3 front squats
*Start at heaviest 3 reps from last week and build if able.
B) For max reps:
– 2 minutes max RKB swing (70/53)
R2M
– 2 minutes max cal row
R2M
– 2 minutes max wallball (20/14)
R2M
– 2 minutes max cal row
R2M
– 2 minutes max RKB swing
8am Masters CrossFit
Every 3 minutes x 3 sets total
Station 1: 500m row
Station 2: 20 RKB swings (heavy) + 15 wallballs + 10 perfect push-ups
Station 3: 400m run
Station 4: 20 sit-ups + 15 ring rows + 10 burpees
Station 5: rest
9am CrossFit
Every 3 minutes x 3 sets total
Station 1: 500/400m row + 5-10 HSPU
Station 2: 20 RKB swings (heavy) + 20 wallballs (20/14) + 10 perfect push-ups
Station 3: 400m run w/ sandbag
Station 4: 50 double unders + 10 pull-ups + 10 burpees
Station 5: rest
10am Barbell/Open Gym
A) Snatch mobility and BB warm-up complex
B) 6 sets:
– 1 power snatch + 1 snatch balance + 1 overhead squat
Rest as needed, build to a heavy set
C) 8 sets:
– snatch
Sets 1-2: 2 @ 60-65%
Sets 3-4: 2 @ 70-75%
Sets 5-6: 1 @ 80-85%
Sets 7-8: 1 @ 90-95%
A) E4MOM x 16 minutes (4 sets):
– 6-8 bench press @ 20X1
– 6-8 wide grip pull-ups @ 20X1
– 6-8 wide stance good mornings @ 20X1 (taken off ground)
*BP should start at heaviest set of 8 from last week.
*Use bands on pull-ups to get at least 6 UB reps if needed.
B) 3 rounds for quality:
– 1 lap / arm farmers handle waiters walk
– 25 banded tricep pull-downs @ 1010
– 12 alternating front rack double KB box step up (heavy)
– 6-8 strict toes to bar w/ pause at bottom
All at 80-90% pace…
AMRAP in 10 min:
– 15 RKB swings (53/35)
– 15 DB anchored sit-ups
– 20 box step-ups
– 50 double unders
*R3M
AMRAP in 10 min:
– 800m run
– 500m row
– 20 burpee box jump overs (24/20”)
– in remaining time: 3 supinated strict pull-ups + 3 strict handstand push-ups
*R3M
AMRAP in 10 min:
– 20/15 cal row
– 10 alternating DB snatches (50/35)
– 15 wallballs (20/14 to 10/9’)
– 10 perfect push-ups
*R3M
A) 4 sets for quality:
– 6-8 strict overhead press @ 2111
– R60S
– 8-10 DB bent over row/ side @ 2111
– R60S
– 6-8 DB powell raise / side @ 2111
– R60S
B) 2,000m row tester
*Know the pace you are going to try and keep. Think of it as 4 x 500m. Establish pace and breathing pattern early and hold on as long as you can!
A) 8 minutes to build to today’s max power clean
R3M, then…
B) AMRAP power clean @ 90% of A in 8 minutes
C) 400m farmer’s carry with 53/35 KBs
– Walk don’t run. This is about time under tension.
D) 3 sets for quality:
– 20 hollow rocks
– 12-15 supine medball hamstring curls
Rest as needed
A) Every 2.5 minutes x 5 sets
– 5-4-3-3-3 front squat @ 32X1
Use heaviest weight from 6/5 and 6/12 on the 5s and 4s respectively.
B) Every 2.5 minutes x 4-6 sets:
– 200m run
– 5 heavy thrusters
A) E3MOM x 12 minutes (4 sets):
– 8 bench press @ 65-75%
– 8 Romanian deadlift @ 75-80% of max clean
B) 3 rounds for quality:
– seated sled drag face pull x 10 scoots (45/25+ on sled to start)
– 10-15 ring dips @ 2111 (accumulate if needed – stay on tempo)
– 6-8 DB step downs / side @ 30X1 (explode off toes)
– 4-6 dragon flags w/ 4-6 second lower