WODs Week of 2/20

Monday

Focus:

Back Squat – 6 x 3, build to 90%

WOD:

AMRAP 12 Minutes:

12 Pull Ups

12 Wall Ball

12 KB Swing

Score = reps

Tuesday

Focus:

Push Press – 4 x 5, build to 80 – 85%

WOD:

3 Rounds for time:

15 Power Clean (L3 135/95, L2 115/85, L1 95/65)

Run 400m

Rest 2 minutes

Score = time

Wednesday

Focus:

Deadlift – 2 reps at 85 – 90%, EMOM for 10 minutes

WOD:

3 Rounds for max reps:

AMRAP 4 minutes

3 Push Jerk, (L3 - 135/95, L2 – 115/75, L1 – 95/65)

6 Toes to Bar

9 Air Squat

Rest 1 minute

Score = reps

Thursday

Focus:

Front Rack Reverse Lunge – 5 x 4 (ea leg) building

WOD:

3 Rounds for time:

20 Wall ball

20 SDHP, 75/45

20 Box Jump, 24/20

20 Push Press, 75/55

10 Burpees

Rest 1 minute

Score = time

Friday

Focus:

extended warmup, coach’s discretion

WOD:

Crossfit Open 17.1

Saturday

Coach Kevin surprise WOD