Thursday, March 22, 2018
EMOM for 30 minutes of:
15 Dumbbell thrusters (50#/35#)
10 Burpee box jump overs (24″/20″)
1 Rope climb
Wednesday, March 21, 2018
For time:
50 Calorie assault bike
1,500m Row
30 Calorie assault bike
1,000m Row
15 Calorie assault bike
500m Row
Tuesday, March 20, 2018
For time:
10 Squat snatch (135#/95#)
– Rest 5 minutes –
15 Squat snatch (105#/80#)
– Rest 5 minutes –
20 Squat snatch (95#/65#)
Sunday, March 18, 2018
For time:
50 Sit ups
50 Squats
10 CTB pull ups
40 Sit ups
40 Squats
10 CTB pull ups
30 Sit ups
30 Squats
10 CTB pull ups
20 Sit ups
20 Squats
10 CTB pull ups
10 Sit ups
10 Squats
10 CTB pull ups
Saturday, March 17, 2018
CrossFit Games Open Workout 18.4
For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutes
Thursday, March 15, 2018
Skill / Strength
Split press
Conditioning
21-15-9 reps of:
Calorie bike
Deadlift (225#/155#)
Wednesday, March 14, 2018
EMOM for 30 minutes of:
20 KB swings (70#/53#)
15 Box jump overs (24″/20″)
10 Bench press (155#/105#)
