Strength/Skill
Power Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest
WOD
For Time:
-100 Double Unders
-10Pull-Ups
-80 Double Unders
-8 Pull-Ups
-60 Double Unders
-6 Pull-Ups
-40 Double Unders
-4 Pull-Ups
-20 Double Unders
-2 Pull-Ups
Week-5
Squat/Front Squat
1×8/1×5 65/70%
1×6/1×4 75/80%
1×4/1×3 85%
1×4/1×3 90%
WOD
4 Rounds:
-21/15 Calorie Assault Bike
-15 Evil Wheels
-7 Clean and Jerks (155/105)
— OR —
Redo 18.1
(20 minutes)
8 T2B
10 Dumbbell Hang Clean & Jerk
14/12 Calorie Row
![IMG-3257[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/02/IMG-32571-196x300.jpg)
This coming week, we will be having all of the pull-up bars re-coated for optimal performance. All bars have been removed and should be back up by this coming Thursday, 3/1/18. If you will be re-doing 18.1 for a better score, you can use the pull-up bars outside.
OFFICIAL START OF THE OPEN
18.1
WOD
Complete as many rounds as possible in 20 minutes of:
-8 Toes-to-Bars
-10 Dumbbell Hang Clean and Jerks 50/35
-14/12-Cal. Row
Back/Front Squat
1×8/1×5 65/60%
1×8/1×5 70/65%
1×8/1×5 75/70%
1×8/1×5 80/70%
WOD
15.1
9 Minute AMRAP
-15 toes-to-bars
-10 deadlifts (115 / 75 lb.)
-5 snatches (115 / 75 lb.)
IMMEDIATLY
INTO
6 min to establish a 1 REP MAXX CLEAN!!!
Skill/Strength
Stretch and then stretch some more.
R.J’s B-Day WOD
Please join in congratulating Coach Ryan on his 42nd Birthday and what better way to celebrate than running with this legend, as he prepares not only for the CF OPEN but the Baker 2 Vegas Law Enforcement Marathon.
Congratulations!!!!
WOD
42 AMLAP
(As Many Laps As Possible)
“Athletes may choose to stay on track or do the larger perimeter runs”
Week 4
Squats/Front Squats
1×8/1×5 65/70%
1×8/1×5 70/75%
1×6/1×5 80%
1×6/1×5 85%
CrossFit Open will begin 2/22. We would like to Encourage all of our athletes to participate. Same as every year the work out will be released on Thursday afternoon and will be doing them on Friday, if registered for the open you will have until Monday to submit your official score.
WOD
“P.J’s Filthy Forty”
Birthday WOD
2 Rounds
-20 Deadlifts 155/115
-1 Bear Complex
-9 Burpees
-7 Snatches
-8 Front Squats
WOD Will Start with a 40m Sprint and will continue with a 40m sprint EMOM.
![65190[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/02/651901-286x300.jpg)
Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.
“Victoria”
5 Rounds for Time
Skill/Strength
Deadlift
3×2 @ 85%
2×2 @ 90%
2×2 @ 95%
WOD
-1600 Meter Run
Directly into…
5 Rounds:
-24 Calorie Row
-16 Pistols (8/side)
-12 Strict Handstand Push-ups
Skill/Strength
Back/Front Squats
1×10/1×5-60%
1×10/1×5-65%
1×8/1×5-70%
1×8/1×5-70%
WOD
For time: (split up however you like)
-30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)
-100 Wall Balls(20,14)
-100 Pull-ups
-200 Double Unders(300 singles)
-4 Rope Ascents
Then immediately start:
-4 rounds:
-15 Thrusters(45,35)
-15 Kettlebell Swings(53,35)
-15 Box Jumps(24,20)
