SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Pullup Cycle Week 3 Day 1
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings @ 53/35#
12 Pullups
Time cap: 18 min.
TUESDAY
Find a 2RM Back Squat
-then-
“Annie’s Cousin”
50-40-30-20-10:
Double Unders
Wall Ball Shots @ 20/14#
Cutoff: 25 min
WEDNESDAY
Pullup Cycle Week 3 Day 2
Find a 2RM Hang Power Clean. After every set, do 1-3 Chest to Bar Pullups.
-then-
“Thick Lizzy”
21-15-9
Hang Power Cleans @ 155/105#
Chest to Bar Pullups
Cutoff: 15 min
THURSDAY
Skill Work on Toes to Bar
-then-
E1.5MOM for 12 Rounds
1-10 Toes to Bar, you choose the quantity and difficulty
FRIDAY
Pullup Cycle Week 3 Day 3
“Fury Road”
15-12-9-6-3
Bench Press @ 185/110#
Front Squat (from the ground) @ 185/125#
Time Cap: 12 min
SATURDAY
No Classes so Our Coaches and Athletes Can Lift and Cheer at the Big Nasti at CrossFit Protocol! Come out to support the CrossFit Impulse Team from 8am-noon!
*Open Gym 7:30-Noon*