Monday 2-26-18

Last and final day to do 18.1 AND submit your scores. If you’re not sure how to submit your score, go to games.crossfit.com and login. From there, you just hit submit score button from the menu tab at the top. You submitting your score is 1 way you can get a point for your team…don’t let that team down!

How the teams get points:

-1 Point – each person who DOES the workout AND submits they’re score

-5, 4, 3, 2 & 1 Point – Top 5 in each Male and Female division in both RX AND Scaled. This is within the gym, not overall.

-5 Points – the team with the most “spirit” each week. To be determined by unbiased person.

There are 29 people per team. Each team can get a minimum of 29 points each week. If someone forgets to put in their score that week, then that team is already behind, so don’t forget!

Swink Sweat

Skill:

-DB or Plate Clean and Jerks

10:00 AMRAP

-5 Burpees on and over the plate

-7 Plate/DB Clean and Jerks

-9 Squats w/ plate or dumbbell

Core:

-4:00 Abs

Swink Fundamentals

-Hip Mobility

Strength:

Back Squats

Add 10lbs to your 1RM. Example: If my current 1RM is 225lbs, add 10lbs to that which now makes it 235lbs. From there, take 90% and use it for the following:

Warm up sets:

-1×5 @40%

-1×5 @50%

-1×5 @60%

Working Sets:

-1×5 @65%

-1×5 @75%

-1×AMRAP @85%

Pressing:

-3×10 Strict Press + 10 Bent Over Rows, make it as tough as form will allow

6:00 AMRAP (you should burn during this!)

-8 Power Snatches, unbroken as much as possible, RX (95/65)

-6 Bar Facing Burpees

-18 Double Unders

What a group and what a night!