SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice
MONDAY
Find a max in the complex:
Deadlift + Hang Power Clean + Push Jerk
-then-
“DT”
5 Rounds
12 Deadlifts @ 155/105#
9 Hang Power Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Time Cap: 20 min
TUESDAY
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.
Finisher:
AMRAP 1
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.
WEDNESDAY
Find a heavy Pause Front Squat (3 seconds)
-then-
8 rounds for time:
2 Rope Climbs
6 Front Squats @ 185/125#
*Time Cap: 20 min
THURSDAY
Skill work on Pistols and Double Unders
EMOM for 24 Rounds
Odd Minutes: 2-10 Pistols
Even Minutes: 5-30 Double Unders
FRIDAY
CrossFit Open 18.3
SATURDAY
Kettlebell Snatch 5RM EMOM Ladder
-then-
“Power Drill 3.0”
4 Rounds:
8 Box Jump Overs @ 30/24”
10 Handstand Pushups
12 Kettlebell Snatches @ 53/35#
*Time Cap: 15 min