WODS and Latest News

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

Skill:
Split jerk

Conditioning.
15min work through
250m/200m Row or 500m/400m AAB
20 Hang DBS (5/arm)
10 Ab mat sit up
Rest 60sec

CrossFit Open 18.2 + 18.2A

4 x on every 8min

20/15 Cal row
15 PS
10 BBJO
20/15 AAB cal

Functional bodybuilding. Week 8
Upper/Lower body split.
See whiteboard.

Conditioning.
7min @ Grinder pace
12 Alt DB/KB curl + press
8 WTD V up (WB)
4 Tall BJSD