Warm up
3 rounds
10 0HS with pvc
200 m run
5 Pull ups

Take 15 Minutes to work on your overhead squats. You can practice of the rack but the workout the bar will come from the floor.

Wod 18.2

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Since its not the open you don’t have to pick one or the other (scaled or rx) you can mix and match weights and movements.


VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches
Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches
Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

Conditioning day!
20 Minute Amrap Wod 1
Max Cals on bike or rower
**Every 2 Minutes including 0:00 perform 10 burpees over your rower or set up a bar if you are using bike. Score is calories

Rest 5 Minutes
10 minutes max distance Farmer carry AHAP
Every Minute stop and do 5 burpees.
*we will do this as 100m walks so we arent out in front doing burpees in the parking lot while cars are going in and out.
Score is meters

Time to throw a little heavy weight back into the mix
Strength- Deadlift
9-7-5-3
Build up to warm up weight of 9 which should be about 60 percent of your 1rm, should only take a few sets, Add weight each set after that. Try to end at 3 at 90 percent.

Wod
5 Rounds
Run 400
5 Muscle ups (sub 7 pull ups and 7 dips)
10 Deadlifts 225/155

Barbell Warm Up
Minute 1- 5 Snatch grip high pull, 5 power position power snatch
Minute 2- 5 hang snatch from the knee, 5 OHS
Minute 3- 5 Lift offs- pause at knee, slowly shift to power position pause there, finish with power snatch or squat snatch

Strength
14 Minute EOMOM (7 Rounds)
Without dropping the bar
1 Lift off, pause at the knee for 2 seconds THEN
1 Hang power snatch
3 Overhead squats

Wod-
27-21-15-9
Cals
Kb Swings 70/50

Extra Accessory work
3 Rounds
1 Minutes hollow hold
1 Minutes superman hold
Max time hang in an l-sit position
Sprint 200m

Warm up-
3 Rounds
Run 200
Hold bottom of the squat with and empty bar for 30 seconds
5 Pull ups 5 Push ups

Strength
Front squats These will be 1 and half squats.
Full squat- half way back up- back down- shoot up
5 sets of 5 working at around 60 percent of your max for every set


Wod-
Linchpin Test 10
5 Rounds for Time
15 Wall Balls 20/14
15 Power cleans 95/65

Classic Crossfit. A push and a pull. Do this with intensity. The weights you pick you should allow for most sets unbroken. Simple is good. Simple works.