Training March 11th-17th

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.