A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

E2MOM x 14 min (7 sets)

– 1 snatch

*Build from 70-101% with 5% jumps.

 

B) Every 6 minutes x 3-4 sets for times (all out):

– 20/15 cal row

– suicide sprint (touch lines)

– 10 toes to bar

A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Walking Lunges (70/53 KB in each hand)

– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)

 

B) 3 rounds for time:

– 400m run

– 20 wallballs (20/14)

– 15 burpees to 6” target

 

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg

A) E3MOM x 15 min (5 sets):

– 3-4 close grip bench press @ 30X1

– 3-4 weighted pronated  pull-ups

*Scale to 3-4 negative pull-ups (5 seconds down).

*Heavier than 12/7.

 

B) For max reps/calories:

– 90 seconds of rowing for calories

Rest 30 seconds

– 90 seconds of burpees

Rest 30 seconds

– 90 seconds of box jump overs (24/20”

Rest 30 seconds

– 90 seconds of CTB pull-ups

R3M, x 2 sets total**

 

A) E2MOM x 6 min (3 sets):

– 3 position (squat) clean

*build from 55-65% (heavier than last week)

+

EMOM x 14 min (7 sets)

– 1 (squat) clean @ 70-95%

 

B) Ground to overhead prep:

E2MOM x 6 min: 2-3 power clean + push jerk at Grace weight.

 

C) “Grace”:

– 30 clean and jerk for time (135/95)

*Grace should be completed with the power clean + push jerk barbell cycling method we have been practicing. Scale weight so that you can get at least 8-10 unbroken at the start of the workout. This tester is about power output and we are looking for times under 5 minutes so scale accordingly.

 

D) 3 sets for efficiency:

– 15 reverse snow angles (2.5/hand)

– 30-45 sec side plank/side

8am Masters CrossFit

9am CrossFit

10am Barbell

7:30pm EDCF Christmas Party @ Goodfriend!

A) Take 15 minutes to build to a 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– hand over hand rope pull x 1 length (moderate weight, fast hands)

– 2 laps upside-down single arm KB overhead walk (1 lap per hand)

– 6-8 strict toes to bar @ 2110

 

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

EMOM x 12 min (6 sets)

– 1 snatch

*Build from 70-95% with 5% jumps.

 

B) For time:

– 1000/800m row

– 150 double-unders

– 30 handstand push-ups

 

*scale HSPU with bands or L-seated DB presses.

*RX+ perform HSPUs all strict.

A) E3MOM x 15 min (5 sets):

– 5 close grip bench press @ 30X1

– 5 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

 

B) EMOM x 12-16 min (6-8 sets):

E – 12/9 cal row

O – 10 KB swings (heavy) + 8 goblet hold reverse lunges

*Row 15/12 cal if able.

 

C) 2-3 sets for efficiency:

– 10-12 supine medball hamstring curls

– 25 banded pull-aparts