11.5.18 – 11.10.18

Monday: 11.5.18

CrossFit Open Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats 95/65#
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35#
100 double-unders
12 bar muscle-ups
14:00 time cap

Compare to 3.9.18


Tuesday: 11.6.18

3x Strict press + 5x Push press
Build up to the heaviest weight possible in 10 minutes or less.  Complete all 8 before re-racking the bar.

Then,

6 Rounds for time of
8 Deadlifts 115/75#
6 Hang power cleans with the same bar
4 Burpees over the bar


Wednesday: 11.7.18

3x Front squat
In 15 minutes or less, build up to a heavy triple.  Use a rack.

Then,

6 Minute amrap of:
Front squat without a rack 135/85# (or 60% of heaviest triple from earlier, whichever is lighter)
Pull up

2-4-6-8-10 reps of each, increasing by 2 until time runs out.


Thursday: 11.8.18

Every 3 minutes for 5 rounds (15 minutes total)
14/10 Cal row
30′ Sled drag 135/90# additional weight
30′ Sled push 135/90# additional weight
7 Toes to bar

Score is slowest round.

 


Friday: 11.9.18

1:00 for max meters
1 Pegboard ascent
5 Slam ball load to 60/54″ platform
Max meters on air bike with remaining time

Let the bike monitor roll to a stop and record the distance.  Rest at least 4 minutes and repeat for 3 rounds.  Record the total for all three rounds.

 


Saturday: 11.10.18

6 Minute amrap of
1 Rope climb 15′
8 Box Jump overs 30/24″

Rest exactly 4 minutes, then

6 Minute amrap of
60′ Farmer’s carry 55/35# per hand (30’x2), 60′ = 1 rep
8 Double kettlebell front squats 55/35#

Rest exactly 4 minutes, then

6 Minute amrap of
20 Double unders
8 Wall ball shots 20/14#

Speak Your Mind

*

css.php