No 7 pm class tonight.  Come at 5:30 and tackle CrossFit Open WOD 18.1 with all your gym friends!

 

WOD:

Deadlift

-Build to a challenging set of 5

*If you are doing CrossFit Open WOD 18.1 for an official score, the strength portion is optional.

 

then

 

CrossFit Open WOD 18.1

20 minute AMRAP:

8 Toes to bar

10 Hang clean and jerks 50/30 (*35 for official women’s RX)

Row 14/12 Cals

WOD:

Bench press

4×5

*Start at 85% of 10 RM from last week. Build to a challenging set of 5, but leave room to increase next week!

 

then

 

12 minute AMRAP:

3 Pull-ups (Extra challenge: chest to bar)

3 Power Cleans 135/95

6 Pull ups

6 Power cleans

9 and 9, etc. Continue the increasing by 3 reps per round until you have reach 12 minutes.

WOD:

Back squat

4×5

*Start at around 85% of 10 RM from last week. Build gradually to a challenging set of 5. Leave room to increase next week!

 

then

 

20 minute buddy tag team:

20 Sit-ups

25 Cals Bike or Row

*Complete a full round, and then switch buddies. Perform as many rounds as possible in 20 minutes.

 

Bench press

3×10 (5-10 lbs over last week)

*Perform 1 easy set, 1 moderate set, and 1 challenging set.

 

then

 

5 rounds:

Minute 1: 10 Single arm DB push presses each arm

Minute 2: 30 KB swings (go unbroken!)

Minute 3: Rest

*If you complete the prescribed work in under a minute, use the remaining time to rest.