WOD 022818

Wednesday

3-Position Squat Snatch

Build to Heavy

“Sunny Side”

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

WOD 022718

Tuesday

“Whip Lash”

5 Rounds:
1:00 Row
1:00 Wallballs (20/14)
1:00 Double Unders 
1:00 Rest

WOD 022618

Monday

“18.1 Re-Test”

AMRAP 20: 

8 Toes to Bar 

10 Dumbbell Hang Clean and Jerks (50/35) 

14/12 Calorie Row

or

“Copycat”

AMRAP 20:

3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round

WOD 022518

Sunday

“Dead Center”

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

15/12 Calorie Assault Bike

WOD 022418

Saturday

Cool Runnings”

For Time: 
400 Meter Run
21 Front Squats (115/80) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80) 
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80) 
9 Burpee Box Jumps (24/20)
400 Meter Run

WOD 022318 - 18.1

Friday

18.1

AMRAP 20: 
8 Toes to Bar 
10 Dumbbell Hang Clean and Jerk (50/35) 
14/12 Calorie Row

WOD 022218

Thursday

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.