Training February 25th – March 3rd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Find a 1RM Behind the Neck Split Jerk

-then-

“Drago”

30-25-20-15-10

Russian Kettlebell Swings @ 70/53

Double Unders

30’ Shuttle Sprint

*Time Cap: 20 min

TUESDAY

Overhead Squat Week 2 of 6

Warmup Sets

E1.5MOM for 5 Rounds

5 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

5 Overhead Squats

*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5reps every round until all rounds are complete. For example, if Joe hits his 5RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 5RM, so she will only do one set with reduced loading. But everyone does a set of 5 Overhead Squats every round.

Finisher:

AMRAP 1

Sotts Press

WEDNESDAY

Find a 1RM Clean

-then-

2011 CrossFit Impulse vs CrossFit Huntsville Throwdown

Event 1

3 Rounds:

10 Power Cleans @ 135/95#

20 Pullups

400m Run

*Time Cap: 20 min

THURSDAY

Skill Work on Handstand Pushups

-then-

E1.5MOM for 12 Rounds

1-8 Handstand Pushups

*You choose the quantity and difficulty

OR

Whole Life Challenge WOD

In 11 minutes:

800m run

-then in remaining time-

AMRAP

10 Situps

10 Squats

5 Burpees

FRIDAY

CrossFit Open 18.2

SATURDAY

“Fireteam”

Teams of 3

AMRAP 30

40 Strict Pullups

60 Bench Press @ 135/85#

80 Deadlifts @ 135/85#

Only one partner works at a time. Change partners whenever you want, but you have to tag them when you change. Rx teams get one barbell per team only. Scaled teams may have up to two barbells if different loads are required for different athletes.

OR

Last Chance

Whole Life Challenge WOD

In 11 minutes:

800m run

-then in remaining time-

AMRAP

10 Situps

10 Squats

5 Burpees