Category: Uncategorized

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

3 x on every 10min

500m/400m Row
100 DU
20 Burpee
30/20 AAB cal
Rest remaining time.

Strength/Endurance.
8min ladder
1 Shspu
1 SCTB
Add 1 rep each rd.

Conditioning.
10min @ Grinder pace
1 KB complex right
20 DU
1 KB complex left
10 T2B
(KB complex. 6 DL. 5 HPC. 4 STOH).

Oly.
5 x E2M
1 PS + 1 HPS + 1 LHPS

Conditioning.
5rds
12/10 Cal row
9 BJO
6 T&G PS
Rest 90sec.

Strength. Week 9
Front squat. Tempo 30X1
3,3,3 all tough sets

Conditioning.
8min ladder
3,6,9,12. Add 3 reps each rd.
SDLHP
After each set complete
10 WB