10 Rounds for time:
10 KBS 53/35
30 DU’s
10 Rounds for time:
10 KBS 53/35
30 DU’s
“Raise The Roof”
5 min AMRAP
40 Push Press (135/95)
AMRAP Squat Cleans (155/105) with remaining time
rest 3 min
5 min AMRAP
40 Back Squats (155/105)
AMRAP Back Squats (225/155)
rest 3 minutes
5 min AMRAP
40 Hang Power Cleans (135/95)
AMRAP Hang Power Cleans+Jerk (155/105)
10 min EMOM
Even 20 Sit Ups
Odd 10 Toes to Bar
5 min EMOM
5 Deadlifts 225/155
10 min EMOM
Even 30 Mountain Climbers
Odd 5 HSPU
“Super-Lube”(teams of 2)
For time:
60 Clean and Jerk (135/95)
60 Burpees Over The Bar
straight into a 1 Mile Team Run
“CrossFit Open WOD 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.
“CrossFit Open WOD 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.
“Goat Day”
20 min EMOM
Even: 🐐 1
Odd: 🐐 2
*time to work on those weaknesses! Chose 2 and alternate every min on the min