SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Presidents Day: Normal Schedule
Test Max Unbroken Strict Pullups
-then-
“Jerry”
Run 1 mile
Row 2K
Run 1 mile
*Time cap: 35 min
TUESDAY
AMRAP 3
6 Hang Power Snatch @ 95/65#
6 Burpees Over the Bar
Rest 1 min
AMRAP 5
Muscle Ups
Rest 1 min
AMRAP 7
10 hang power cleans @ 95/65
10 wall ball shots @ 20/14
*Scored by total reps. Muscle Ups count as 3 reps each.
WEDNESDAY
Overhead Squats: Week 1 of 6
Warmup Sets:
E1.5MOM for 5 Rounds
6 Overhead Squats
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
Working Sets:
E2.5MOM for 6 Rounds
6 Overhead Squats
*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 6 reps every round until all rounds are complete. For example, if Joe hits his 6RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 6RM, so she will only do one set with reduced loading. But everyone does a set of 6 Overhead Squats every round.
Finisher:
AMRAP 1
Sotts Press
THURSDAY
CrossFit Open 18.1 Announced
Skill work on Butterfly Pullups
-then-
E1.5MOM for 12 Rounds
2 – 10 reps, you choose the quantity and difficulty.
FRIDAY
CrossFit Open 18.1
SATURDAY
9 AM Mock Powerlifting Meet