Training Log

Clean Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time: (15min cap) 30 Cleans 30 Toes to Bar 30 Thrusters BB Loads = 95/65lbs RX+115/75 MRX 75/55 *compare to Jul 19, 2024* Core & Guns Development 3×10 Barbell Curls 3×10 […]

Squat Snatch Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP: 1 Squat Snatch 135/95 RX+165/115 MRX 95/65 5 Pull-Ups 10 Push-Ups 15 Air Squats *compare to Apr 15, 2024; Apr 18, 2023; April 18, 2022; Apr 15,

SumoDeadlift — E3MOM 7-10@70% – 6-9@75% – 4-6@80% – Max Reps 85% – Max Reps 70% For Time: (18min cap) 800m Run/Row or 2k Bike 10 Sumo Deadlifts 11 Burpee Box Jump Overs 10 Deadlifts 11 Box Jump Overs 10 Sumo Deadlifts 11 Burpee Box Jumps 10 Deadlifts 11 Box Jumps Barbell Loads = 315/215

Run/Row 600m or 1.5k Bike — E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in: 52 Patty Cake Burpees (clap Overhead) Then 4 Rounds: 4 Chest to Bar RX+ Bar Muscle-Ups MRX Pull-Ups 13 Wallball Sit-Ups 20/14 RX+GHD Wallball Sit-Ups MRX20/10lbs Cash-out 74 Peppermint

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. For Time: (24min cap) 400m Run/Row or 1k Bike 20 Overhead Squats 95/65 RX+135/95 MRX 75/55lbs 400m Run/Row or 1k Bike 30 Front Squats 400m Run/Row or 1k Bike 40 Back Squats 400m Run/Row or 1k Bike 50 Air Squats Core & Pistol Development 2×15

Power Snatch to Hang Snatch Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 5 Rounds For Time: (20min cap) 5 Burpee Chest to Bar RX+ Burpee Muscle-Ups MRX Pull-ups 5 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 5 Power Snatch 5 Hang Snatch 200m Run/Row

Clean & Jerk Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Choked Up” by DB For Time: (22min cap) 5 Ground to Overhead 135/95 RX+165/115 MRX 95/65lbs 10 Calorie Row / Bike or 200m Run 10 Ground to Overhead 20 Calorie Row / Bike or 400m Run

“TeamMate LumberJack 20” For Time: (30min cap) P1: 200m ROW. P2: 200m RUN 20 Alternating Deadlifts 275/185. MRX 225/155 P1: 200m RUN. P2: 200m ROW 20 Synchronized KBS. 32/24kg. MRX 24/16kg P1: 200m ROW. P2: 200m RUN 20 Alternating OHS 115/75. MRX 75/55 P1: 200m RUN. P2: 200m ROW 20 Synchronized Bar Facing Burpees P1:

Front Squat — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% “Dumbbell Daze” by DB 18min AMRAP: 9 Right Arm Right Leg Dumbbell Deadlifts 18 Pull-ups RX+Chest to Bar MRX Ring Rows 9 Left Arm Left Leg Dumbbell Deadlifts 54 Double Unders or Crossovers 27 Dumbbell

Bench Press — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike 0.5km 20 Deadlifts to MAX Toes to Bar or Wallball Sit-ups 2:00-3:00 REST 3:00-5:00 – Run /Row 200m or Bike 0.5km 20