Training March 4th -10th


2:30 pm ROM WOD

3 pm Coach’s Choice


Find a max in the complex:

Deadlift + Hang Power Clean + Push Jerk



5 Rounds

12 Deadlifts @ 155/105#

9 Hang Power Cleans @ 155/105#

6 Push Jerks @ 155/105#

*Time Cap: 20 min


Overhead Squat Week 3 of 6

Warmup Sets

E1.5MOM for 5 Rounds

4 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

4 Overhead Squats

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%.

*If you fail a set during the warmup rounds, you owe a 3000m penalty row after class. Warmup sets are for warmup.



Sotts Press

*If you got less than 25 reps last week, use the same weight as last week and improve your quantity of reps. If you got more than 25 reps last week, go up in weight, even if it’s significantly more difficult. This is the last week of using Sotts Press as the finisher before we change it up.


Find a heavy Pause Front Squat (3 seconds)


8 rounds for time:

2 Rope Climbs

6 Front Squats @ 185/125#

8 Barbell Pushups

*Time Cap: 20 min


Skill work on Pistols and Double Unders

EMOM for 24 Rounds

Odd Minutes: 2-10 Pistols

Even Minutes: 5-30 Double Unders


CrossFit Open 18.3


Kettlebell Snatch 5RM EMOM Ladder


“Power Drill 3.0”

4 Rounds:

8 Box Jump Overs @ 30/24”

10 Handstand Pushups

12 Kettlebell Snatches @ 53/35#

*Time Cap:  15 min

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