*Please note that the gym is closed for the Easter Long weekend. Have a relaxing Easter and get ready for some good hard training when we get back.
Seven sets:
Bench Press 8-10 reps
Pendlay Row 8-10 reps
*Maintain weight across.
*Rest as necessary between exercises.
Optional:
5 min: Max Burpees
CrossFit Open 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Or
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
A. EMOM x 10:
Hang Power Clean + Power Clean + Hang Clean + Clean
*Maintain the same load across.
B. “18.0”
21-15-9 reps for time of:
Dumbbell Snatch 22.5/15kg
Burpees (over the DB)
Be sure to check out the CrossFit Games website to have your say as to what 18.5 should be. Open 18.5 will then be released at 10am.
Five rounds, each for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Aim to increment your weight on each of the five rounds.
Optional:
5 x 50m Heavy Farmers Carry.
*Rest as necessary between efforts.
For time:
Row 1000m
150 Squats
Run 1000m
50 C2B Pull-ups
Reminder: The morning and afternoon blocks will run continuously. An alternate workout will be programmed for people who do not wish to repeat 18.4.
WORKOUT 18.4
21 deadlifts (102/70kg)
21 handstand push-ups
15 deadlifts (102/70kg)
15 handstand push-ups
9 deadlifts (102/70kg)
9 handstand push-ups
21 deadlifts (143/93kg)
50-ft. handstand walk
15 deadlifts (143/93kg)
50-ft. handstand walk
9 deadlifts ((143/93kg)
50-ft. handstand walk
Time cap: 9 minutes
Or
Scaled:
WORKOUT 18.4
21 deadlifts (61/43kg)
21 hand release push-ups
15 deadlifts (61/43kg)
15 hand release push-ups
9 deadlifts (61/43kg)
9 hand release push-ups
21 deadlifts (83/61kg)
50-ft. bear crawl
15 deadlifts (83/61kg)
50-ft. bear crawl
9 deadlifts (83/61kg)
50-ft. bear crawl
Time cap: 9 minutes
Please be sure you watch the standards video prior to coming in.
