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E3MOM 15
3 Back Squats @80-85%
Conditioning:
6 Rounds Alternating with a Partner (3 Rounds Each)
250m Row
12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)
4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)
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Overview Of The Week:
Monday: Weighted Strict Pull-ups
Tuesday Back Squats
Wednesday: Push Press
Thursday: EMOM
Friday: Open WOD 19.3
Saturday: Hang Power Snatch Complex
Sunday: Push Jerk
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Gymnastics Strength:
Rx+:
4 Rounds
3 Weighted Strict C2B Pull Ups (ME)
10 Plate GHD Sit Ups (A)
Rx:
4 Rounds
3 Weighted Strict Pull Ups (ME)
15 Plate Sit ups (A)
Fx:
4 Rounds
3-5 Strict Pull Ups
15 Plate Sit Ups (A)
Rest 2 Minutes Between Sets
AMRAP 12
15 Power Snatches (75/55)
15 Handstand Push Ups (Fx: 15 Hand Release Push Ups)
10 Meter Handstand Walk (Fx: 10m Bear Crawl + 10 shoulder taps on the wall)
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Strength:
15:00 Find a Heavy 5 rep Thruster
then AMRAP 3:
Max Thrusters at 60%
Conditioning:
AMRAP 10:
5 Deadlifts (115/80) (Fx: 95/65)
5 Hang Power Cleans (115/80) (Fx: 95/65)
5 Push Jerks (115/80) (Fx: 95/65)
35 Double Unders
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Strict Press
5 x 5 ( ~75% of 1 RM Across)
“The Longest Mile”
4 Rounds for Time:
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
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“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
1 Timothy 4:8
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CrossFitOpen WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
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Pistols
and Single Leg squat progression
Rx: AMRAP 3 Max PistolsC
Conditioning:
4 Rounds:
Rotating movements every 1:30
Ski Erg
Wall Ball Shots
Bike
Russian KBS 32/24
Plank on Elbows
Not for score
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20 Minutes:
Hang Power Snatch
5 x 2 @ 85% of 1 RM Power Snatch
Conditioning:
Alternating 6 Rounds with a Partner (3 Rounds each)
20/17 Cal Row
20 Handstand Push ups (Fx: 10/7) (RX+: 4″/2″ deficit)
15 Toes to Bar (Fx: 10 T2B) (RX+: 20 T2B)
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Strength:
Front Squat
21:00 Total time
15:00 to Find a Heavy Triple
Then 2 x 3 at 85% of Heavy Triple 1:30 between sets
Conditioning:
For Time:
3 Burpees over Bar
15 Cleans (95/65) (Fx: 75/55) (Rx+ 135/95)
6 Burpees over Bar
12 Cleans (115/80) (Fx: 95/65) (Rx+ 155/105)
9 Burpees over Bar
9 Cleans (135/95) (Fx: 115/80) (Rx+ 185/125)
12 Burpees over Bar
6 Cleans (155/105) (Fx: 135/95) ( Rx+ 205/135)
15 Burpees over Bar
3 Cleans (185/125) (Fx: 155/105) ( Rx+ 225/155)
16:00 Cap
Cleans may be power or squat
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Overview Of The Week:
Monday: Deadlifts
Tuesday: Front Squats
Wednesday: Hang Power Snatch
Thursday: Pistols
Friday: Open workout 19.2
Saturday: Strict press
Sunday: Thruster
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EMOM X 15:
Min 1: 4 Touch and Go Deadlifts (ME)
Min 2: 7/5 Ring Muscle Ups
Min 3: 50 Double Unders
Conditioning:
AMRAP 12
12 DB Snatch 50/35 (Fx:35/20) (6 Each Side)
12 Box Jumps (24/20)
12 In-Place Overhead DB Lunge 50/35 (Fx: 35/20) (6 Each Side)