Programming Overview: May 7-13

0 Flares 0 Flares ×

OPEN-9784

Monday 5/7

A) E4M x 3 sets:

– 10 back squats

*These should be heavier than your sets of 10 from last week.

 

B) “Jackie”

– 1000m row

– 50 thrusters 45/35

– 30 pull-ups

 

Tuesday 5/8

A) E2M x 3 sets:

– 3 cleans @ 55-65%

+

E2MOM x 3 sets:

– 2 cleans @ 70-80%

(hang, floor)

+

E2MOM x 4 sets

– 1 clean @ 85+%

(floor)

*Both should be received in a squat position. Reset for every rep. Not TnG.

 

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

 

C) 60/60 row or assault bike x 5-7 sets

– 60 sec at 90% pace

– 60 sec rest (easy spin for AB)

*Keep at same pace for all sets.

 

Wednesday 5/9

A) E2MOM x 5 sets:

– 5 overhead squats @ 2111 tempo

 

B) E3MOM x 4-7 sets:

– 200m run

– 8 power snatches (75/45)

– 8 toes to bar

– 8 burpees

 

RX+ use 95/65.

 

Thursday 5/10

A) Every 8 minutes x 4-5 sets @ 80-90%:

– 500/400m row

– 15 push press (95/65)

– 15 KB swings (53/35)

– 15 box jumps – step down (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

 

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts

 

Friday 5/11

A) E4MOM x 3 sets:

– 10 bench press

– 10/side bent over DB row

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

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 BB Romanian deadlifts from rack @ 2011

– 10/side half kneeling DB presses @ 2111

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

Saturday 5/12

8am Masters

9am CrossFit

10am Intro to CrossFit / Open gym

 

Sunday 5/13

8am Endurance

10am-12pm Open Gym

0 Flares Facebook 0 Twitter 0 Google+ 0 Pin It Share 0 0 Flares ×