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