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AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High PullsComplete as many rounds as possible in 20 mins of:
5 Thrusters (95#/65#)
7 Hang Power Cleans (95#/65#)
10 Sumo Deadlift High Pulls (95#/65#)
Squat Snatch (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Toes-to-bar
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
* Alternate movements. Scale strict HSPU to negatives, HS holds and pikes. No kipping. Use open standards for HSPU.
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
10 Burpees
5 Muscle-ups
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front SquatsAs a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Open Workout 18.5 Live Announcement Recap
EMOM for 7 mins: Power Clean & Jerk1 Power Clean & Jerk, pick load
Every 1 min for 7 mins.
3 rounds for time of:
15 Row Calories
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
Open Workout 18.5 Live Announcement Recap
CrossFit Games Open 11.6 / 12.5 / 18.5As many reps in 7 mins as you can of:
3 Thrusters (100#/65#)
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
21 Thrusters
21 Chest-to-bar Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Hip crease must go below top of knee and lock out over head in line with the middle of the athlete’s body
* Squat clean thruster is allowed for taking the barbell off the floor
* C2B Pull-up: Chest must clearly come into contact with the bar below the collarbone
As many reps as possible in 7 mins of:
3 Thrusters (65#/45#)
3 Jumping Pull-ups
6 Thrusters
6 Jumping Pull-ups
9 Thrusters
9 Jumping Pull-ups
12 Thrusters
12 Jumping Pull-ups
15 Thrusters
15 Jumping Pull-ups
18 Thrusters
18 Jumping Pull-ups
21 Thrusters
21 Jumping Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Scaled Jumping Pull-up: For jumping pull-ups, the bar should be set up so it is at least 6″ above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, chin over bar.
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Row 1 km
This is an all out effort for time.
* Rest 3 minutes then complete 50 Burpees for time
For time:
50 Burpees
* After 1k Row plus 3 minute rest.
Logistics:
Scoring:
Muscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice
Muscle Up Progression PracticeMuscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice
Handstand Push-up progression & practice
This is not a timed workout.
* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.
For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
* Practice Open standard HSPU
