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Open 2018 season is coming! Remember to sign up: https://games.crossfit.com/video/open-registration-live/open

Next weeks will be focusing on basic strength and conditioning work.

 

 

Monday

Overhead squat 3-3-3-3-3

Metcon:
AMRAP 7
7 OHS (around 60-70% of heaviest 3)
7 C2B

Tuesday

Divide in 3 groups. Group 1 starts from 1 and moves to 2 and then to 3 etc..

Group 1 (Inspired by Unbroken qualifier)
AMRAP 8
ME T2B
Same amount of calories on rower (as ME T2B each set)

Rest 2:00

Group 2 (Inspired by Battle of JKL)
AMRAP 8
30 DU
5 HSPU
10 wall ball

Rest 2:00

Group 3 (Inspired by Open 18.1)
AMRAP 8
15 burpee box over
20 DB/KB snatch

Wednesday

Power clean 1-1-1-1-1

Metcon:
E2MOM for 5 sets
5 hang power clean
5 thrusters
5 front squats

RX: start with 50/35 and add weight if feeling too light. Last round is bonus round, after barbell movements complete as many burpees as possible for remaining time.

Olympic: Snatch

Thursday

“Mixed Girls”

5 rounds of “Mary”
5 HSPU
10 pistols
15 pull ups

“Annie”
50-40-30-20-10
DU
sit ups

“Double KB Isabel”
60 KB snatch 24/16 (or 30 dual KB snatch for 30 reps)

Friday

Thruster 5-5-5-5-5

Metcon:
3 mins to complete
60 wall ball

3 mins to complete
60 KBS 24/16

2 mins to complete
40 wall ball

2 mins to complete
40 KBS

2 mins to complete
20 wall ball
20 KBS

*Adjust reps as needed.

Saturday

Team WOD 11:00.

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