The Open is finally coming to a close with the release of workout 18.5 week. Join us for Friday Night Lights Round 5 this coming Friday evening at 6pm followed by a post-Open celebration at White Rock Alehouse across the street at 7:30pm!
Monday 3/19
A) Every 90 sec x 8 sets:
– 3 TnG push press
*build heavier than last week’s 4s
B) Every 6 min x 3 sets @ 90%:
– 30/24 cal row
– 20 box jump overs (24/20”)
– 15 thrusters (95/65)
*Keep aerobic and finish at the same time with a solid pace for each set.
*RX+ use 115/75.
Tuesday 3/20
A) E2MOM x 7-8 sets:
– bench press 10-5-3-2-1-1-1-(1)
*Find a heavy single rep or new 1RM.
B) 4 rounds for time:
– 400m run
– 15/12 CTG push-ups
– 10 CTB pull-ups
R60S
C) 3 sets:
– 16 alternating DB death march (walking Romanian deadlifts)
Rest as needed
Wednesday 3/21
A) Every 2 min x 10 sets
Sets 1-3: 3 x snatch @ 50-60%
Sets 4-6: 2 x snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) E2.5MOM x 4-5 sets
1: 500/400m row
2: 6 hang power cleans (135/95) + 8 shoulder to overhead + 10 burpees over bar
*RX+ use 155/105/
Thursday 3/22
A) EMOM x 4 sets each:
station 1 – Supine ring rows x 10-12 reps @ 2111
station 2 – 30-50 ft handstand walk OR nose-to-wall handstand hold x 45 seconds
station 3 – L-Sit OR hollow hold x 20-40 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B) E2MOM x 4-6 sets
1: 200m run
2: 30 double unders + 15 RKB swings (53/35) + 10 prisoner lunges
C) Stretch, mobilize and mentally prepare for 18.5!
Friday 3/23
Open Workout 18.5 (last one!)
Saturday 3/24
8am Masters
9am CrossFit
10am Open Gym / Intro To CrossFit
Sunday 3/25
8am Endurance
10am-12pm Open Gym