3/8/18: Thursday: Oly 6:30pm

Open Skills Work 20 Minutes to work on skills for the CrossFit Open (muscle-ups, double-unders, handstand push-ups, pistols, etc.) Tabata Mash-up 8 Minutes of :20 on / :10 off Burpees Row for calories Rest 1 Minute 8 Minutes of :20 on / :10 off Russian Kettlebell Swings (70/55) Air Squats Rest 1 Minute 8 Minutes…

3/7/18: Wednesday

5 Minute AMRAP

Double-unders

5-10-15-20-25-30… continue adding 5 reps each set

Each set must be unbroken to continue

Score is the highest successful unbroken set

Push Press (from the floor) 7RM

Push Press for load:

#1: 7 reps

21-15-9

Push Press (115/75)

Box Jumps (24/20)

50 Double-unders

3/6/18: Tuesday: Oly 6:30pm

EMOM Power Snatch 10×1 Power Snatch for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep #8: 1 rep #9: 1 rep #10: 1 rep EMOM Squat Snatch 10×1 Squat Snatch for load: #1: 1 rep #2: 1 rep #3: 1 rep…

3/5/18: Monday

E2MOM Back Squat 6×5 Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps #6: 5 reps 12 Minute EMOM 1 : Deadlift (225/155) 2 : Handstand Push-up 3 : 1 Round of Cindy (5 Pull-ups / 10 Push-ups / 15 Air Squats) *score is total…