8am Endurance
10am-12pm Open Gym
WOD
8am Masters
Every 6 minutes x 4 sets:
– 500/400m row or 400m run
– 12 alternating DB snatches
– 10 box step ups
– 8 burpees
9am CrossFit
Every 6 minutes x 5 sets
– 400m run
– 20 KB swings (70/44)
– 15 goblet squats
– 10 pull-ups
A) Movement Prep
2 sets:
– 250/200m turnover
– 8 overhead squats w/ BB
– 8 MU turnovers on low rings
– 8 controlled kips
– 16 double unders
B) Open Workout 18.3
2 rounds for time of:
– 100 double-unders
– 20 overhead squats
– 100 double-unders
– 12 ring muscle-ups
– 100 double-unders
– 20 dumbbell snatches
– 100 double-unders
– 12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
A) Every 90 sec x 10 sets
Sets 1-3: 3 x high hang snatch @ 50-60%
Sets 4-6: 2 x hang snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) EMOM x 5 sets:
– 4-6 TnG power snatches @ 75/55
*This should be light with and emphasis on cycling quickly.
C) EMOM x 4-6 sets:
1: 12/9 cal row
2: 8 double KB hang clean + shoulder to overhead (53/35)
3: 10 burpees to target
*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.
A) Every 90 sec x 4 sets each:
Station 1: 5-4-3-3-2 x bench press @ 20X1
Station 2: 5-4-3-3-2 x deadlifts @ 20X1
*Set of 2 should be around 90%.
B) Every 90 sec x 4 sets each:
Station 1: seated banded leg curls x 20 reps
Station 2: BB abdominal roll-outs x 8-10 reps @ 3010
Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111
C) Accumulate 3 min ring or floor FLR
A) Every 4 minutes x 4 sets:
– 12 alternating BB front rack reverse lunges (build each set)
– pull-ups (working on efficiency or strength building)
- L3: 6-10 chest to bar pull-ups
- L2: 6-10 kipping
- L1: 6-10 banded chest to bar
– double unders
- L3: 50 double unders (try and go UB and relaxed)
- L2: accumulate 30 double unders
- L1: 10-15 x single-single-double
B) For time:
– 1000/800m row
– 50 DB snatches (50/35)
– 30 toes to bar
A) Every 90 sec x 5 sets:
– 5 TnG push press
*build per set to a tough set of 5
B) Every 6 minutes x 3-4 sets @ 90%
– 400m run
– 20/15 push-ups
– 15 box jump overs (24/20”)
*Elevate/scale push-ups so that first set is UB with perfect technique.
C) 3 sets for quality:
– 10 dislocates
– 20 banded pull-aparts
A) E2MOM x 8 sets:
– Build to a heavy-ish clean
B) 12 min time cap:
1-2-3-4-5-6-7-8-9-10 reps for time of:
– Dumbbell squats
– Bar-facing burpees
WORKOUT 18.2a
– 1-rep-max clean