10 rounds for time of:
1 power snatch
3 overhead squats

Men: 185 lb.
Women: 125 lb.

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Post time to comments.

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Related:
• CrossFit WOD 180225 Tips With Rory McKernan
• The Power Snatch
• The Overhead Squat

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Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats

Men: 75 lb.
Women: 55 lb.

Warm Up
2 Rounds
15 perfect squats
7 HSPU or what ever variation or scaling you are doing for the wod
Run 200

LAST SESSION OF SQUATS AND MILK. DONT do it if you are not confident in the weight you are using or if you feel like you will get injured. switch to 3 sets of 10 at a lighter but challenging weight.
Warm up with 2 empty bar sets
2 More sets of 10 building to your weight
1 or 2 sets of 7, then go for it.

 

21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

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Post time to comments.
Compare to 090919.

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Related:
• CrossFit WOD 180224 Tips With Rory McKernan
• The Kipping Handstand Push-Up

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Scaling
This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for you.

Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups

Beginner Option
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Read the scorecard for full event details.
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Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

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Related:
• Nicole Carroll’s Tips and Demo for Open Workout 18.1

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Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Warm Up
30 Perfect squats against the wall
20 Empty bar squats
Session 15 of 20 rep back squat!
Warm up with two sets of 10, then 2-3 sets of 7-10 building you up to your 20 rep weight!
****NOTE.. This program ends this week. We are getting up there in weight. if you are not comfortable doing this, or if its hurting your back STOP STOP STOP. EVERYONE already made it a lot farther than the thought they were going to. Be happy with your progress, dont risk injury. You are all dealing with heavy weights now.

Today’s Wod is not a stroll in the park, put the effort into the wod that you would put into workout. Yes its running…. and you could do it anywhere… BUT are you going to run as fast by yourself? Take a couple stop watches over to the post office street and run over there. Before you say “I’m not doing to do this, Im going to do something else”  ask yourself if you could get better at running. You cant avoid 400’s forever. Injured.. row these sprints instead. IF YOU DID SPRINTS SATURDAY you can switch this to rowing.
8 rounds for time of:
Run 400 meters
Rest 90 seconds

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Post total time to comments, not including eighth rest.

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Related:
• CrossFit WOD 180221 Tips With Rory McKernan
• From the archives: WOD 120708 Demo With CrossFit Belltown

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Scaling
Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

Beginner Option
5 rounds for time of:
Run 400 meters
Rest 90 seconds

Warm up
3 rounds
20 Doubles or attempts
10 Push Ups
Run 200

Skill/Strength
0-2 Minutes 8 power position power cleans
2-4 Minutes 8 Hang positon Power cleans
4-6 Minutes 8 From the shin power cleans.

14 Minutes to establish a 3 rep max touch and go power clean. Newer athletes drill technique over how much weight is on the bar.

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

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Post rounds completed to comments.

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Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

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Related:
• CrossFit WOD 180220 Tips With Rory McKernan
• The Power Clean

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Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.