Your workout of the day!
-Continue using your estimated 1RM established last week.
-The 4th set is a burnout set. Aim for 5+ reps
21-15-9
Dumbbell Snatches 50/35
Burpees Jumping Over the Dumbbells
To learn more about CrossFit Games Open 18.zero click here
5 minute AMRAP
KB Snatch 53/35
Unlimited hand changes
KB may be set down
Left and Right must be equal
100 reps to pass
6 Rounds for completion:
Min 1: DB OVH Lunge L25’/R25′ 50/35
Min 2: 10 clapping pushups
Min 3: Hold hollow body
Min 4: 10 Box Jumps 30/24
Min 5: Rest
Score is total sum of time in hollow body for all 6 rounds. Once you fail in hollow body rest for the remainder of the minute. Completion of all reps at the other stations is mandatory to click Rx.
5 Rounds for Quality
1 Legless rope climb
20 20″ Box Step Ups w/ 20/14 MB
10 Presses @ 45-95lbs , should be able to do first 5 unbroken at that weight.
Max Effort 500m Row
1 attempt.
For time with a partner:
21 DB Thrusters 2×35/20
12 Strict Chin ups (partner assisted as needed)
200m run w/ DBs
18 DB Thrusters
9 Strict Chin ups
200m run w/ DBs
15 DB Thrusters
6 Strict Chin ups
200m run w/ DBs
12 DB Thrusters
3 Strict Chin ups
200m run w/ DBs
-Partners alternate sets
-Set – Thusters, chin ups, run
-partner assisted is via foot holding method
5 Rounds:
0:30 – 7 Burpees to 6″ target
0:30 – 30s L-hang from pull up bar
0:30 – 30 double unders
0:30 – Rest
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
For time w/ partner:
21-15-9
Thrusters w/ empty bar
Burpees over bar
-switch after each set (21/15/9)
Ring Support Work:
2 min in top (3 min cap)
2 min in bottom (3 min cap)
10m AMRAP w/ partner:
Max Calorie Row/Bike
Switch every 15/12 cals
AMRAP 16
20 KB Snatches 53/35
20 Jumping Split Squats
10/10 Single Leg KB RDLs 53/35
40 Double Unders
3 RFQ w/ a partner:
10 Strict C2B Pullups
10 Strict HSPU
-Pullups are partner assisted as needed (break up into no more than 3 sets)
-For HSPU use bands to scale down and deficit plates to scale up
