kettle bell
kettle bell

WODs

February 26-March 3 (WODs of the Week)

Monday, February 26, 2018

WOD “CrossFit Total”
15 minutes to find a 1RM: Back Squat
15 minutes to find a 1RM: Shoulder Strict Press
15 minutes to find a 1RM: Deadlift
^Your CF Total Number is the sum of all 3 lifts in a 45 minute window.

-or-

Make-up 18.1 (Friday’s WOD)
——

Tuesday, February 27, 2018

SKILL
Review: Snatch technique

SWOD
EMOM 10:
3 Power Snatch
^Build anytime or across at ~70%

WOD
AMRAP 14:
10/8 Cal Assault Bike
8 Pull-Ups
10 OH Walking Lunges (95/65)
——

Wednesday, February 28, 2018

SWOD
EMOM 10:
3-3-3-2-2-2-1-1-1-1
Power Cleans
^Build anytime, lift on the minute for 10 minutes.

WOD
For Time (15 min CAP)
21-15-9:
Front Squats (135/95) Rx+ 155/105
Burpees Over The Bar
HSPU's
——

Thursday, March 1, 2018

WOD #1
EMOM 14
Odd: 10-12 Wall Balls (30/20)
Even: 12-14 Alt. DB Snatches (50/35)

WOD #2
EMOM 12
Odd: 12 Box Jumps (24/20)
Even: 45 second plank
——

Friday, March 2, 2018

CrossFit Games Open Workout "18.2"
In 12 minutes...
Complete 1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (50/35) Scaled: 35/20

Bar-facing burpees

Then, for Workout "18.2a" establish in the remaining time:
1-rep-max clean
——

Saturday, March 3, 2018

PWOD
With a 38-minute running clock:

...at the 0:00
AMRAP 8:
20 Cal Row
30 Power Snatches (95/65)

...at the 10:00
AMRAP 8:
20 Cal Row
30 OH Squats (95/65)

...at the 20:00
AMRAP 8:
20 Push Ups
30 Power Cleans (95/65)

...at the 30:00
AMRAP 8:
20 Push Ups
30 Front Squats (95/65)

^Barbell will remain at the SAME WEIGHT for ALL movements!! 2 minute rest between AMRAPs.

OR

Make up “18.2”