Programming Overview: Sep. 11-17

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Screen Shot 2017-09-11 at 8.41.42 AM

Want to take a little road trip this Saturday? Come out and support team Defend East Dallas (Imelda, Liz, RJ, Mitch, Mike K., and myself) at the Killswitch Team Competition in Hutto, TX. We could use all the support we can get as we tackle a day full of WODs!


 

Monday 9/11

A) E3MOM x 6 sets – back squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

 

B) RX

For time:

– 1000/800m row

– 100 wallballs (20/14)

– 1000/800m row

 

Scaled

For time:

– 800/600m row

– 75 wallballs

– 800/600m row

 

Tuesday 9/12

A) E2MOM x 5 sets:

– 5 TnG power clean + push jerk

*Use your heaviest weight from last week and stay or build.  

*Work on connecting reps efficiently.

 

B) 3 sets for max reps:

– 45 seconds of KB swings (70/53, 53/35)

– 15 seconds rest

– 45 seconds of burpees

– 15 seconds rest

– 45 seconds of shoulder to overhead (115/75, 95/65)

– 15 seconds of rest

 

Wednesday 9/13

A) E3MOM x 4 sets:

– 6 Romanian deadlifts @ 30X1

– Max effort strict handstand push-ups

– 10 lemon squeezes from hollow position

*Accumulate at least 8 sHSPU. Scale to banded, box, or L-seated DB press.

 

B) 2 sets:

5 min AMRAP @ 90%

– 8 DB snatch (50/35) – alternating

– 8 ambat sit-ups

– 8 prisoner lunges

R1M

5 min AMRAP @ 90%

– 4 CTB pull-ups

– 8 NPU burpees

– 30 double unders

R1M

 

Thursday 9/14

A) E3M x 4 sets:

– 6-8 bench press @ 20X1

– 8-10 bent over DB rows/side @ 20X1

*Build to a tough set of 8 on BP.

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 10 dual DB ground to shoulder (50/35)

 

C) 2-3 sets for quality:

– 20 elevated psoas march

– coach stretch x 30 sec / side

 

Friday 9/15

A) E2MOM x 5 sets:

– 1 pause front squat @ 32X1 + 2 front squats

*build to a heavy set. Start at the heaviest 3 from last week.

 

B) 3 sets not for time:

– dual KB front rack Bulgarian split squat x 8/side @ 30X1

– banded supinated strict CTB pull-ups x 10-15 reps

– earthquake bar hold x 45-60 seconds

– suitcase carry x 1 lap/side

 

Saturday 9/16

8am Masters

9am CrossFit

10am Barbell/Intro To CrossFit

 

Sunday 9/17

8am Endurance

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