SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle: Week 7 of 7
Find a 1RM Back Squat
Warmup
E1.5MOM for 5 Rounds
5-4-3-2-1 Back Squat
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
-then-
E2.5MOM for 3 Rounds
1 Back Squat
-then-
E3.5MOM for 3 Rounds
1 Back Squat
-then-
5 Minutes: Athlete’s Choice:
Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.
TUESDAY
Find a 1RM Power Snatch + Overhead Squat
-then-
“Shredder”
3 Rounds:
10 Evil Wheels
15 Power Snatches @ 105/70#
75 Double Unders
*Time Cap: 20 min
WEDNESDAY
“Lucky 7s”
Version E
In 7 minutes
Run 800m
Max Reps Chest to Bar Pullups
*Each CTB Pullup earns 5 points.
In 7 minutes
Run 400m
Find a 1RM Power Clean and Jerk
*Each pound earns 1 point.
In 7 minutes
Run 800m
Max Reps Goblet Squats at 35/26#
*Each Goblet Squat Earns 2 points.
*Score is total points from all three parts.
THURSDAY
Skill Work on Handstand Pushups
-then-
Test Max Set of Handstand Pushups (HSPU cycle starts next week!)
-then-
E1.5MOM for 12 Rounds
1-8 Handstand Pushups, you choose the difficulty
FRIDAY
“Jenny”
AMRAP 20
20 Overhead Squats @ 45/35#
20 Back Squats @ 45/35#
400m Run
Link to crossfit.com hero workout.
SATURDAY
“Fireteam”
Teams of 3
AMRAP 30
40 Strict Pullups
60 Bench Press @ 135/85#
80 Deadlifts @ 135/85#
*Change partners whenever you want, but you have to tag them when you change. One barbell per team.
*Scored by total reps.