SUNDAY
2:30 PM ROM WOD
3 PM Coach’s Choice WOD
MONDAY
Pullup Cycle: Week 1 Day 1
“The Lyon”
5 Rounds:
7 Cleans @ 165/110#
7 Shoulder to Overhead, any way @ 165/110#
7 Burpee Chest to Bar Pullups
Rest 2 minutes
*Use a pullup bar taller than your max reach.
TUESDAY
Find a max in the complex: 3-sec Pause Back Squat + Back Squat + Back Squat
(Partner counts the pause, not the squatter)
-then-
CrossFit Football Kettlebell Test
EMOM 10
Odd: 30 Russian Kettlebell Swings @ 70/53#
Even: Rest
*For each work interval you are unable to achieve 30 Russian Kettlebell Swings, perform a 1000 m penalty row after the test is over.
WEDNESDAY
Pullup Cycle: Week 1 Day 2
Partner WOD
Isabel + Karen + Grace
With only one partner working at a time perform
30 Power Snatches @ 135/95#
200 m Fireman’s Carry
150 Partner Wall Ball Shots @ 20/14#
200 m Fireman’s Carry
30 Power Clean and Push Jerks @ 135/95#
200 m Fireman’s Carry
*All reps, including the Fireman’s carry, are divided equally between the two partners.
THURSDAY
Skill Work on Rope Climbs
-then-
E2MOM 24
1-2 Rope Climbs, you choose the difficulty
*Challenge: Who can sustain 2 Legless Rope Climbs for every round?
FRIDAY
Pullup Cycle: Week 1 Day 3
-then-
“McGhee”
AMRAP 30
5 Deadlifts: 275/185#
13 Pushups
9 Box Jumps @ 24/20”
SATURDAY
“Viking Snatch”
Partner WOD
AMRAP 28
In teams of 2: Row for max meters and Snatch for max load.
Rules:
One athlete rows while partner performs Snatch. Partners must switch every 2 minutes. While athlete is rowing, partner will work up to a heavy Snatch and record his one heaviest successful Snatch during the interval.
Score is total meters + heaviest Snatch from each athlete during each rest interval.
*All weight changes are done on the clock. Each team starts with an empty barbell and a rower–no weights on the floor to start.