Category: Uncategorized

Oly.
10min omem
1 Clean. Build to heavy.

Conditioning.
In pairs (1:1)
15min.
3 DL + 2 CL + 1 PJ

Conditioning.
25min.
400m Run
20 KBS
40 DU
20 PU

Strength. Week 12
Front squat 1RM. Tempo 20X1.

Conditioning.
A.
5min ladder
5 Alt DBS
5 BBJ
10 Alt DBS
5 BBJ
Add 5 reps each rd.

Rest 2min.

B.
Repeat A.

Skill: Hang power clean.

Conditioning.
15min
100m Run
15 WB
5 HPC
Rest 60sec

CrossFit Open workout
18.5

Endurance class.

3 x 8min.
A.
250m Row. 10 BOR. 250m Row. 10 Air squat.

Rest 3min.

B.
12/9 AAB cal. KB Complex R. 12/9 AAB cal. KB Complex L.

Rest 3min.

C.
50 SU. 10 Push up. 100m Run. 10 Ring row.

Strength. Week 11
Front squat clusters.
2.2.2, 2.2, 1.1.1, 1.1 15sec/3min rest.

Conditioning.
9min ladder @ grinder pace
3,6,9 etc
Strict RD
CGDL
BJSD

Oly.
6 x every 90sec.
1 Snatch + 1 Hang snatch

Conditioning.
A. 5min amrap
10 PS
5 T2B
10/7 AAB cal

Rest 2min.

B. 5min amrap
5/arm DB SN
10 SU
100m Run

Conditioning.
Teams of 2
4 rds (30min cap)
200 DU
60 WB
30 C&J 60/40kg. Add 10/7.5kg each rd.

CF Open workout 18.3