The final open re-do workout. Saw a ton of improvement in everyone. Great work!

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
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

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Read the scorecard for full event details.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

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Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Warm Up-
3 Rounds
10 cal bike
10 push ups
10 Pull ups
15 squats

Review points of performance of the front squat

Strength
5 sets of 5 front squats
Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start in on these sets of 5.

Wod- Easy one today. Saving up for the carnage tomorrow known as 18.5.. then we will be done with our open re-dos.
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

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Post time to comments.
Compare to 150827.

Related:
• CrossFit WOD 180321 Tips With Jason Ackerman
• The Box Jump

Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

Warm Up
3 Rounds
10 cal row (slow)
5 Push Ups
10 Ohs with empty bar or pvc
Grab a bar to review snatch progressions
0-2 Minutes 10 Snatch grip power position high pulls
2-4 Minutes 8 power position power snatch
4-6 Minutes 6 Hang position power snatch + overhead squat
6-8 minutes 6 From the shin, full snatch

18 Minutes to find your 1 rep max snatch, never athletes drill technique and do sets of 2 or 3.. work your overhead squat. Remember your number!

Wod
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

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Post rounds completed to comments.

Related:
• CrossFit WOD 180320 Tips With Jason Ackerman
• Rowing
• The Push-Up

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

No strength today. Hero Wod
There will be a time cap. Very few, if any should be doing the ghd situps, jump on for 1 or 2 rounds if you want, but otherwise do regular sits ups.

Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

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Post time to comments.
Compare to 090502.

Related:
• CrossFit WOD 180319 Tips With Jason Ackerman
• The Kettlebell Swing
• The Burpee
• The GHD Sit-Up

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell

Warm up-
10 Minutes to complete 40 perfect air squats against the wall, if you are not low enough we will set a wall ball behind you to squat to.
Strength
5 sets of 5 back squats
You know your 20 rep max… don’t hold back on these. build to a very heavy set of 5. do a couple warm up sets then start in on your sets of 5. Your final set of 5 should be much higher than your 20 rep max.

Wod- We did this a few months ago. Surprisingly difficult. not sure if we had many finish it RX. Try Strict weighted pull ups first, then pull ups, then kipping pull ups, then assisted  pull ups.

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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Post time to comments.

Related:
• CrossFit WOD 180317 Tips With Jason Ackerman
• Weighted Pull-Up Variations

Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells