SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Find a 1RM Behind the Neck Split Jerk
-then-
“Drago”
30-25-20-15-10
Russian Kettlebell Swings @ 70/53
Double Unders
30’ Shuttle Sprint
*Time Cap: 20 min
TUESDAY
Overhead Squat Week 2 of 6
Warmup Sets
E1.5MOM for 5 Rounds
5 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
5 Overhead Squats
*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5reps every round until all rounds are complete. For example, if Joe hits his 5RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 5RM, so she will only do one set with reduced loading. But everyone does a set of 5 Overhead Squats every round.
Finisher:
AMRAP 1
Sotts Press
WEDNESDAY
Find a 1RM Clean
-then-
2011 CrossFit Impulse vs CrossFit Huntsville Throwdown
3 Rounds:
10 Power Cleans @ 135/95#
20 Pullups
400m Run
*Time Cap: 20 min
THURSDAY
Skill Work on Handstand Pushups
-then-
E1.5MOM for 12 Rounds
1-8 Handstand Pushups
*You choose the quantity and difficulty
OR
Whole Life Challenge WOD
In 11 minutes:
800m run
-then in remaining time-
AMRAP
10 Situps
10 Squats
5 Burpees
FRIDAY
CrossFit Open 18.2
SATURDAY
“Fireteam”
Teams of 3
AMRAP 30
40 Strict Pullups
60 Bench Press @ 135/85#
80 Deadlifts @ 135/85#
Only one partner works at a time. Change partners whenever you want, but you have to tag them when you change. Rx teams get one barbell per team only. Scaled teams may have up to two barbells if different loads are required for different athletes.
OR
Last Chance
Whole Life Challenge WOD
In 11 minutes:
800m run
-then in remaining time-
AMRAP
10 Situps
10 Squats
5 Burpees