A) EMOM x 5 min (5 sets):

– Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

R60S, then…

E2MOM x 6 min (3 sets):

– Front Squat

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – 1 rep @ 90%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

*Stop when you hit today’s 1RM.

 

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

 

C) 3 rounds for efficiency:

– 20-30 sec side plank / side

– 15-20 bent over reverse flys (2.5-5/hand)

8am CrossFit Endurance

A) E2MOM x 10 min (5 sets)

– 5 x back squat @ 32X1

*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.

 

B) 3 sets for efficiency:

– 30-45 sec  overhead earthquake bar hold

– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line

– 6-8 L-sit supinated pull-ups

– 15-20 bent over reverse flys (2.5-5lbs/hand)

– 12-15 standing pallof presses/ side (green band)

A) 4 sets:

– 6 good mornings @ 3011

– R30S

– 8-10 BB bent over rows/ side @ 2011

– R30S

– 8 TGUP sit-ups/side (heavy)

– R90S

 

B) EMOM x 12-20 min (6-10 sets):

E: Row 12/9 cal

O: 2-3 wall walk from push-up

*Row 15/12 cal if able

*Wall walks should be to a nose and toes position

A) E2MOM x 12 min (6 sets):

– 3 position snatch

(high hang, hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

 

B) 3 rounds for time:

– 10 thrusters (95/65)

– 10 toes to bar

R3M exactly then,

3 rounds for time:

– 10 overhead squats (same weight if able)

– 10 burpees over barbell

*Take end time then subtract 3 minutes to get total working time.

A) 8 minutes to build to a heavy:

– power clean + push jerk + split jerk

*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

*Goal is to get to what you hit last week.

 

B) EMOM x 5-6 minutes (5-6 sets)

– 5 TnG ground to overhead

*Use weight from last week. All sets should be UB.

 

C) Against a 10 minute running clock:

– 1000/800m row

In the remaining time:

• 30 double unders
• 20 Russian KB swings (53/35)
• 10 shoulder to overhead (135/95)

*All movements should be scaled to where they are UB.

A) EMOM x 5 min (5 sets):

– front squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

R60S, then…

E2MOM x 6 min (3 sets):

– front squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Not necessarily a testing day but if you feel if then go for it on set 8.

 

B) EMOM x 12-21 min (4-7 sets):

1: 8-10 deadlifts (225/155)

2: 6-8 burpees over the barbell

3: 8-10 pull-ups

*DLs should be UB and sharp.

*Go as long as you can.

 

Check out the rest of this week’s programming HERE.

E3MOM x 15 min

– 6 push press

*Sets 3-5 heavier than 10/21.

 

B) For time:

– Row 1000/800m

– 30 shoulder to overhead (115/75)

– Run 800m