STRENGTH

Deadlifts

WOD

8 rounds for time of:

3 Bench Press' - 80/50kg

5 Front Squats - 70/45kg

10 Deadlifts - 70/45kg

100m Run

:60 second rest

STRENGTH

Back Squats

&

Bench Press

WOD

3 rounds for time of:

10 Clean and Press' - 50/35kg

40 Double Unders

10 Burpees Over the Bar

STRENGTH

Shoulder Press

WOD

A.M.R.A.P in 14 minutes of:

20 Box Jumps - 24/20"

200m Run

20 Hand Release Push ups

WOD

"CrossFit Open 18.5"

Complete as many reps as possible in 7 minutes of:
3 thrusters - 45/29kg
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

STRENGTH

Shoulder Press

WOD

1km Row

3km Run

100 Burpees

For time.

STRENGTH

Back Squat

WOD

21/15/9 Thrusters - 40/30kg

12/9/6 Chest to Bar Pull ups

5 Minute rest

9/15/21 Wall Ball Shots - 20/14lb

9/12/15 Pull ups

For time.

STRENGTH

Bench Press

WOD

400m Run

40 Box Jump Overs - 24/20"

30 Kettle Bell Swings - 24/16kg

20 Toes to Bar

400m Run

20 Box Jumps - 24/20"

30 Kettle Bell Swings - 24/16kg

40 AB Mat Sit ups

400m Run

For time.

STRENGTH

Deadlifts

WOD

15 Hang Power Snatches - 35/25kg

100/80/60/40/20 Double Unders

*All Snatch and Double Under sets must be unbroken.

*Can knock out the Double Under sets in any order.

WOD

"CrossFit Open 18.4"

21 Deadlifts, 102/70kg.
21 Handstand Push-ups
15 Deadlifts, 102/70kg.
15 Handstand Push-ups
9 Deadlifts, 102/70kg.
9 Handstand Push-ups
21 Deadlifts, 143/93kg.
50-ft. Handstand Walk
15 Deadlifts, 143/93kg.
50-ft. Handstand Walk
9 Deadlifts, 143/93kg.
50-ft. Handstand Walk

Time cap: 9 min.

STRENGTH

Back Squat

WOD

"Teams of 3"

30 Snatches - 50/35kg

30 Thrusters - 50/35kg

30 Clean and Jerks - 50/35kg

*Every Minute On The Minute all 3 team mates complete 5 Burpees.

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