Programming Overview: Apr. 9-15

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Monday 4/9

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 rounds for time @ 90%

– 5/400m row

– 20 wallballs

– 10 pull-ups

R2M

*Goal is to get faster every round.

*RX+ go 25 WB and 15 PU.

 

C) 3 sets for quality:

– 10 bent over reverse fly with pause

– 20 banded psoas marches

 

Tuesday 4/10

A) E2MOM x 8 sets:

– 1 hang power clean + 1 power clean

*Build to a heavy set.

 

B) E2MOM x 4-6 sets

1: 300m run

2: 30 double unders + 5 power clean & push jerk + 8 toes to bar

 

Wednesday 4/11

A) 10 min AMRAP @ 80-90%

– 800m run

– in remaining time cycle:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

R5M

10 min AMRAP @ 80-90%

– 1000/800m row

– in remaining time cycle:

  • 5 strict handstand push-ups
  • 10 KB swings (53/35)
  • 15 sit-ups

 

B) 3 sets for quality:

– 8/side staggered stance Romanian deadlifts

– 30/side sec side plank

– 30 frog pumps

 

Thursday 4/12

A) E2MOM x 8 sets:

– 3 x split jerk @ 50-80%

*First 3 sets use a pause on the catch.

 

B) EMOM x sets

1: 12/9 cal row

2: 12 double KB deadlifts (53/35)

3: 8-10 burpees

RX+ complete 15/12 cal row, 70/44 KBs, 12 burpees

 

Friday 4/13

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 5 sets:

1: moderately heavy farmer’s carry x 1 lap

2: earthquake bar hold x 30-45 sec

3: hand over hand sled pull x 1 length

 

Saturday 4/14

8am Masters

9am CrossFit

10am Intro

 

Sunday 4/15

8am Endurance

10am-12pm Open Gym

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