April 4th

1. Warm-up
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar

2. Lift
Find 1RM Split Jerk
HOW TO PR YOUR SPLIT JERK

3. Gymnastics
For Time:
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3

April 3rd

1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike

2. Lift
Find 1RM Snatch

3. Conditioning
For Time:
50 Burpee Box Jump Overs 24/20″
(Box Facing, No Hands)
50 Single Arm Dumbbell Clean and Jerk 50/35lbs
(Switch hands anytime)
50 Handstand Push-Ups

April 2nd

1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

2. Strength
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

3. Conditioning
For Time: 21-15-9

Hang Cleans (135/95)

Ring Dips

March 31st

1. Warm-up
3 Rounds:
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict Handstand Push-Ups

2. Strength
Deadlift
3×12 @50-55% of 1RM
For Speed

3. Met-Con
With a Partner, 7 Rounds Each
6 Handstand Push-ups
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa

4. Cashout
400ft farmers carry

March 28th

1. Warm-up
2 Rounds:
20 Goblet Squats
50′ Handstand Walk
Row 250m

2. Strength
Pause Front Squat
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple

3. Met-Con
“Coe”
10 Rounds :
10 Thrusters 95/65lbs
10 Ring Pushups

March 27th

1. Warm-up
AMRAP 4 Minutes
Run 200m
Max Rep Wallballs

2. Strength
Push Press
3-3-3-3-3

3. Met-Con
For Time:
200m Run
10 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 60/40lbs
20 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
30 Pullups
30 Single Arm Dumbbell Push Press
200m Run

March 26th

2018 Open Week 6 Day 1

Scenario #1 – Normal training day:

1. Warm-up
3 Steady Rounds
10 Empty Bar Overhead Squats w/ :02 Pause in bottom
10 Box Jump Overs 20/16″
15 Push Ups

2. Lift
EMOM for 15 Minutes
1 Snatch Pull + Squat Snatch
Start at 70% and build up

3. Met-Con
AMRAP 12 Mins
12 Dumbbell Snatch 70/50lb DB
15 GHD Situps
30 Zeus Double Unders

4. Interval
Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″

Scenario #2 – 18.5 repeat:

1a. Optional Conditioning
5 Rounds
:30 On :30 Off
Row for Cals

1b. Primer
In 10 Minutes
build to heavy-ish
Squat Clean

Then

2 Rounds:
8 Thrusters
8 Chest to Bar

2. 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 lbs
Women use 65 lbs
For workout variations go the the CrossFit Games link HERE

3. Interval 
Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″

4. (Optional) Lift
EMOM for 15 Minutes
1 Snatch Pull + Squat Snatch
Start at 70% and build up

March 23rd

“18.5”
AMRAP 7:
3 Thrusters (100/65)
3 Chest-to-bar pull-ups
6 Thrusters (100/65)
6 Chest-to-bar pull-ups
9 Thrusters (100/65)
9 Chest-to-bar pull-ups
12 Thrusters (100/65)
12 Chest-to-bar pull-ups
15 Thrusters (100/65)
15 Chest-to-bar pull-ups
18 Thrusters (100/65)
18 Chest-to-bar pull-ups