A) EMOM x 5 sets:
– 2 split jerks (moderate load)
*1 second pause in receiving position
+
E2MOM x 5 sets:
– 1 split jerk (moderate to heavy load)
B) 5 rounds for time:
– 30 double unders
– 20 RKB swings (53/35)
– 10 shoulder to overhead (115/75)
A) EMOM x 10 sets
– 1 front squat @ last week’s heaviest set + 2-5%
*RPE of 8-9
B) 4 sets, 3 minute running clock:
– 400m run
– max reps squat clean to thruster (95/65)
R3M
*RX+ use 115/75
A) OPEN WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
– 19 wall-ball shots (20/14)
– 19 cal row
B) 3 sets for quality:
– 12-15 BB curls
– 12-15 band push-downs
– 12-15 supine DB hamstring curls
– 12-15 DB reverse laterals
A) E3MOM x 5 sets – bench press
Set 1: 8 @ 77.5%
Sets 2-5: 8 @ 72.5%
*After every set perform 8/side bent over DB rows.
B) E4MOM x 4-6 sets
– 200m run
– 6 deadlifts (225/155)
– 9 box jumps + step down (24/20”)
– 12 push ups
*RX+ use 275/205
A) E2MOM x 9 sets:
– Sets 1-3: 3 high hang clean
– Sets 4-6: 2 hang clean
– Sets 7-9: 1 clean
*Build up to a tough but crisp weight.
B) CrossFit Games Open Event 14.4
AMRAP in 14 minutes
– 60 calorie Row
– 50 Toes-to-Bars
– 40 Wall Ball Shots (20/14 to 10/9 ft)
– 30 Cleans (135/95)
– 20 Muscle-Ups
A) Every 2 minutes x 8 sets:
– 2 front squats @ last week’s heaviest set + 2-5%
*RPE on squats should be an 8
B) AMRAP in 7 minutes:
– 2 thrusters (95/65)
– 2 strict pull-ups
– 4 thrusters
– 4 strict pull-ups
… add 2 reps each round.
*RX+ use 115/75.
C) 3 sets for quality:
– 8 bent over IYTs (thumb up, slow and controlled)
– 16 elevated psoas march
A) E2.5MOM x 6 sets:
– 3 push press + 2 push jerk + 1 split jerk
*Perform at 55-75% 1RM jerk.
B) Every 5 minutes, for 20 minutes (4 sets) for times of:
– 500/400 Meter Row
– 16 alternating DB snatch
– 6-12 strict handstand push-Ups
*Sub HPSU w/ baneded HSPUs or L-seated DB presses.
*Push intensity on the row.
A) Every 2.5 minutes x 8 sets:
– 3 front squats @ last week’s heaviest set + 2-5%
*RPE on squats should be an 8
B) 3 sets for quality:
– 1 lap lateral sled drag
– 12-15 bent over BB rows
– 1 lap waiters carry
– 12-15 DB or BB skullcrushers
The 2019 CrossFit Open starts next Thursday, February 2/21. Sign up with team EDCF and compete officially at Friday Night Lights every Friday starting at 5:30pm.
