SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Emily”
10 Rounds:
30 Double Unders
15 Pullups
30 Squats
100m Sprint
Rest 2 Minutes
*Time Cap: 45 min (including rest intervals)
TUESDAY
Overhead Squat Week 4 of 6
Warmup Sets
E1.5MOM for 5 Rounds
3 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
3 Overhead Squats
*Continue building to find your 3RM. Once you find your 3RM, reduce the weight by 15%, and continue doing 3 reps every round until all rounds are complete.
Finisher:
AMRAP 1
Sotts Snatch
WEDNESDAY
Find a 1RM Snatch
-then-
Partner WOD:
AMRAP 20
200m Row
10 Lateral Burpees Over the Rower
*Partner 1 does a complete round of row + burpees while Partner 2 rests. Then Partner 2 does a complete round while Partner 1 rests. Alternate in this pattern for 20 minutes. Rower must be reset between partners and must count down from 200m to 0m.
THURSDAY
Thursday Skill Day
Skill Work on Bar Muscle Ups
-then-
E1.5MOM for 12 Rounds
1-6 Bar Muscle Ups or Scaled Equivalent
*You choose the quantity and difficulty
FRIDAY
CrossFit Open 18.4
SATURDAY
“Pillage and Plunder”
Teams of 3
AMRAP 30:
200/150 Calorie Row
20 Squad Pushups
50 Power Clean and Jerks @ 115/75
40 Power Clean and Jerks @ 135/95
30 Power Clean and Jerks @ 155/105
20 Power Clean and Jerks @ 185/125
10 Power Clean and Jerks @ 205/135
AMRAP Power Clean and Jerks @ 225/155 in remaining time.