A) E2MOM x 16 min (8 sets)
– 1 power clean + 1 split jerk
*start at 60% of 1RM C&J and build to a heavy but sharp set.
B) For time:
– 21 power cleans (135/95, 115/75, 95/65)
– 21 bar facing burpees
– 15 power cleans (185/125, 155/105, 115/75)
– 15 bar facing burpees
– 9 power cleans (225/155), 185/125, 135/95)
– 9 bar facing burpees
*15 min cut-off.
*Scale by keeping all power cleans at 95/65 or lower.
Sign up for the CrossFit Open starting February 23rd! (click link)
A) E2MOM x 8 min – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 3-5 @ 80%
– set 4: 2-3 @ 85%
+
E3MOM x 9 min – back squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+%
*This is the last day to test.
B) Every 4 min x 4-5 sets:
– 250/200m row
– 10 DB hang squat cleans (50/35ish per hand)
– 30 double unders (60 singles)
*Try to keep pace at 90% and UB as long as possible.
Sign up for the CrossFit Open starting February 23rd! (click link)
A) E3MOM x 18 min (6 sets):
– 2-3 front squats
*All sets at or heavier than 1/27
B) 3 rounds for efficiency:
– 6-8 DB rear foot elevated split squat @ 30X1
– hand over hand sled pulls x 1 length of gym
– L-sit accumulation on rings x 30 seconds
– KB waiter’s walk x 1 lap/arm
Sign up for the CrossFit Open starting February 23rd! (click link)
A) EMOM x 15 min
1: Bench press x 5-4-3-2-1 (build to heavy single)
2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)
3: rest
*Substitute in negative pull-ups, add weight if necessary.
B) 3 rounds for time:
– 400m run
– 15 toes-to-bar
– 20 perfect push-ups
*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.
C) 2-3 sets of the following complex:
– 20 DB tate press
– 20 DB skullcrushers
– 20 DB floor press
Sign up for the CrossFit Open starting February 23rd! (click link)
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
(high, hang, floor)
+
E2MOM x 6 min (3 sets)
– 2 position snatch @ 75-85%
(hang, floor)
+
E2MOM x 8 min (4 sets)
– 1 snatch @ 85-95+%
*Last day of snatch cycle.
B) CrossFit Open WOD 11.1
7 min AMRAP:
– 30 double unders
– 15 power snatches (75/55)
*Please be careful with smaller plates on power snatches.
C) 3 sets for efficiency:
– 20 banded pull-aparts
– 20 elevated psoas march
Sign up for the CrossFit Open starting February 23rd! (click link)
A) 10 minutes to build to today’s heavy Push Press
+
EMOM x 5 minutes:
– split jerk x 1 rep @ today’s heaviest push press
*Pause 1-2 seconds before recovering feet.
B) Every 5 min x 4-5 sets all out:
– 6 TnG power cleans (building each set)
– 6 burpee box jump overs (24/20”)
– 100m sprint
*walk/rest on the way back to the gym
Sign up for the CrossFit Open starting February 23rd! (click link)
A) E2MOM x 8 min – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – back squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+%
B) Every 3 min x 4-5 sets
– 250/200m row
– 10 DB thrusters 55/35ish per hand
– 8 CTB pull-ups
*Try to keep pace at 90% and UB as long as possible.
Sign up for the CrossFit Open starting February 23rd! (click link)
A) E3MOM x 15 min – Deadlift
Set 1: 10 @ 50% 1RM
Set 2: 10 @ 60%
Set 3: 10 @ 70%
Set 4: 8 @ 75%
Set 5: 6 @ 80%
B) 3 sets for efficiency:
– 2-3 rope climbs or 1-2 legless rope climb
– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press
– 4-6 stone to shoulder (alternate sides)
– 10 DB Romanian deadlifts @ 20X1
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