Monday: 7.30.18
On the minute for 5 rounds of each (20 minutes total)
Station 1: 15 Wall ball shots 20/14#
Station 2: 3 Deadlifts 275/195# (no more than 70% of 1rm)
Station 3: 10 Speed burpee box jump overs 24/20″
Station 4: 2 Rope climbs 15′
Stations 1 & 3 are meant to take up more of the minute and stations 2 & 4 will be “rest” stations, more or less. If you cannot finish within a given minute, complete the reps into the next minute. Rest as many rounds as needed (at least one) and jump back in to the current station on the minute. Record total rounds completed (20 possible) and any modifications.
Tuesday: 7.31.18
10 Rounds for time with a partner of
8 Clean and jerks 135/85#
4 Bar muscle ups
4 Power snatches 135/85#
Alternate movements with your partner (ex, Mat completes 8 cj’s, Tia completes 4 bar mu’s, Mat completes 4 snatches, Tia completes 8 cj’s) until all 10 rounds have been completed.
Wednesday: 8.1.18
Max rep Bench press at a weight of your choosing
Choose a weight and perform as many unbroken reps as possible. Compare to 2.6.18
Then,
For time
40 Sit ups
30 Cals on rower
20 Burpees to target (6″ or more out of standing reach for RX)
The 2018 CrossFit Games start today!
Thursday: 8.2.18
2x Back squat
In 12 minutes or less, build to a heavy double. Compare to, and try to improve upon 7.5.18
Then,
4 Rounds for time of
6x Kettlebell snatches, right arm 35/25#
20′ Walking single arm overhead lunge, right arm
6x Kettlebell snatches, left arm
20′ Walking single arm overhead lunge, right arm
40 Double unders
Friday: 8.3.18
“King Kong”
3 Rounds for time of
1 Deadlift 455/305# (or no more than 85% of your 1rm)
2 Ring Muscle ups
3 Squat cleans 255/175# (or no more than 85% of your 1rm)
4 Hand stand push ups
7 minute time cap
Clearly, this is a beast of a workout, hence the name. This is intended to be a 3:00-6:00 sprint (unless you’re one of the monsters in the video) and there will be scaling galore so don’t let the look of this workout scare you off.
Then, time permitting
Flex Friday
7 minute abs
Saturday: 8.4.18
For time
50/35 cal row
Then,
4 rounds of
50 Double unders
10 Thrusters 95/65#
10 Toes to bar
Then,
1500/1000m on air bike
