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WOD

“14.5/16.5”

21-18-15-12-9-6-3 of

  • Thrusters (Rx:95#/65#, L2:80#/55#, L3: 65#/45#)
  • Burpees

WOD

Strict Press – 3RM then 85% for 2×3
 
17 Minute AMRAP:
  • 20 Front Rack Lunges (Rx:75#/50#, L2:60#/40#, L3:45#/30#)
  • 8 Toes-to-Bar (L2/L3: Knee Raises)
  • 3 Rope Climbs  (L2: Half Rope, L3: 8 Rope Get-ups)

WOD

Snatch Pulls – 4×5 (Same Weight for all 4 sets – Technique Work)

6 Minute EMOM:

  • 5 Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • *Air Squats for the remainder of the minute*

-Rest 3 minutes-

6 Minute EMOM:

  • 5 Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • *Push-ups for the remainder of the minute*

Score = # of Air Squats and Push-ups completed

WOD

Back Squat – 5×3 (Same weight for all 5 sets – 85% if 1RM is known)
 
3 Rounds for time:
  • 25 Kettlebell Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
  • 25 Burpees
  • 25 Overhead Squats (Rx:45#/25#, L2:30#/20#, L3: PVC Pipe)
*18 Minute time cap*

WOD

Muscle-up Practice/Progressions
 
For time:
27-21-15-9
  • Calorie Row
  • Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
THEN – NO REST
9-15-21-27
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • AbMat Sit-ups
*25 Minute time cap*

WOD

Clean Complex (1 Clean Pull + 1 Clean + 2 Front Squats) – 1RM

For time:
30-20-10 of

  • Pull-ups (L2: Banded Pull-ups)
  • Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

Buy-out: 1 Mile Run


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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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