Training February 18th – 24th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Presidents Day: Normal Schedule

Test Max Unbroken Strict Pullups

-then-

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min

TUESDAY

AMRAP 3

6 Hang Power Snatch @ 95/65#

6 Burpees Over the Bar

Rest 1 min

AMRAP 5

Muscle Ups

Rest 1 min

AMRAP 7

10 hang power cleans @ 95/65

10 wall ball shots @ 20/14

*Scored by total reps. Muscle Ups count as 3 reps each.

WEDNESDAY

Overhead Squats: Week 1 of 6

Warmup Sets:

E1.5MOM for 5 Rounds

6 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

6 Overhead Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 6 reps every round until all rounds are complete. For example, if Joe hits his 6RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 6RM, so she will only do one set with reduced loading. But everyone does a set of 6 Overhead Squats every round.

Finisher:

AMRAP 1

Sotts Press

THURSDAY

CrossFit Open 18.1 Announced

Skill work on Butterfly Pullups

-then-

E1.5MOM for 12 Rounds

2 – 10 reps, you choose the quantity and difficulty.

FRIDAY

CrossFit Open 18.1

SATURDAY

9 AM Mock Powerlifting Meet