210411 - Week Preview

NOTE FROM COACH LO:
THANK YOU FIT FAM! Finished the CrossFit Quarterfinals this morning and I’m so incredibly thrilled to have been able to participate and I’m really proud of how it all went! BUT I couldn’t have done it without the love and encouragement from all of you! Appreciate ya‘ll in the depths of my heart!

I’ve been doing the CF Open since 2014... and each year brings new challenges and humbling experiences. Each year, I also see huge progress and major achievements, performing what was previously impossible for me! CrossFit is a lifelong journey, we are all here to become better, stronger, and happier... each day you show up is a day you chose that path for yourself. Keep at it and keep moving forward! You are worth it!
See you tomorrow loves!

MONDAY
(GOAL = 60-80 reps)
STRENGTH
Press
6-6-6 @ 50%
Push Press
3-3-3 @ 75%
Push Jerk
1-1-1 @ 100%

WOD
4 ROUNDS
(3 Minutes of WORK/1 Minute of REST)
2 Rope Climbs
24 Double Unders
MAX DB Hang Cleans 45/35 (Rounds 1&2)
MAX DB Shoulder to Overhead 45/35 (Rounds 3&4)

TUESDAY
(GOAL = Under 8 minutes
CAP @ 12 minutes)

STRENGTH
Deadlift
Find 3RM

WOD
FOR TIME
15-12-9
Deadlift 225/155
Ring Dips

WEDNESDAY
(GOAL = 6 Rounds)
STRENGTH
Overhead Squat
4, 4, 3, 3, 2, 2, 1, 1

WOD
AMRAP 15:
100 Box Step-Ups
then…
20 Overhead Lunges 95/65
10 Lateral Burpees

THURSDAY
(GOAL = NO SCORE!)
3 Minutes
2 Minutes
1 Minute
(Rest 90 seconds between Rounds)
Row
Floor Press
Strict Pull-Ups or Chin-Ups

FRIDAY
(GOAL = Over 4 Rounds)
"Wirtz” - HERO WOD
AMRAP 20:
7 Burpee Box Jump Overs
7 Clean and Jerks 135/95
7 Toes to Bar
7 Kettlebell Swings
7 Push-Ups