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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. dumbbell

Scaled Teenagers 14-15:

Boys perform hanging knee-raises,

use 20-lb. dumbbell

Masters 55+:

Men use 35-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell

WOD

Power Jerk – 3×5 (Same weight for all 3 sets – 80% if 1RM is known)

5 Rounds for time:

  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 15 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 9 Pull-ups (L2: Banded Pull-ups)

WOD

Pause Back Squat – 3×3 (Same weight for all 3 sets)
 
20 Minute EMOM:
  • 1st Minute: 10 Calorie Row
  • 2nd Minute: 10 Ring Rows
  • 3rd Minute: AMRAP Double Unders (L2: Singles)
  • 4th Minute: Rest

Score = # of Double Unders

WOD

Deadlift – 1RM
 
12 Minute AMRAP:
  • 30 Air Squats
  • 20 AbMat Sit-ups
  • 10 Push-ups (L2: Knees)

WOD

Snatch Balance – 3×6 (Same weight for all 3 sets – Technique Work)
 
18 Minute AMRAP:
  • 15 Overhead Squats (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 400m Run
  • 15 Push Presses (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 400m Run

WOD

Rope Climb Practice/Progressions

“Jackie likes Burpees”

For time:

  • 1000m Row
  • 50 Thrusters (Rx:45#/30#, L2:35#/25#, L3: 25#/15#)
  • 60 Burpees
  • 50 Thrusters (Rx:45#/30#, L2:35#/25#, L3: 25#/15#)
  • 1000m Row

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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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