5 Rounds for Time

7 Burpee
14 Squat
21 Jumping Lunge
88m Farmers Carry @48/32

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

80 min

1.Skill
A. HSW practice for 20 min

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups > singles / attempts

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

15 Burpees

30 Supermans each leg

Paleo Chair Hold - 1min

7min AMRAP - Lunges (back foot on 4inch step)
- complete as many lunges as possible in 7mins, back knee must touch ground, every lunge is one point, change legs whenever you want
- 230 Lunges

7min AMRAP - 5 x 40kg Hang Clean + 5 Head Touch Push Ups
- 15 rounds

12mins to practice push press and push jerk
- in groups of 3 and try and find 1RM each person
- i just did a few at 40kg every so often
- spent the rest of the time teaching the 2 cute girls in my group how to do the movements! :o)

1min Plank immediately followed by 20 situps

Clean -225#
Bench-180#
OHS-105#

7 min AMRAP:
Burpees

Total reps : 82

7 min as many reps as possible
3 cleans
3 CTB pull ups
6 cleans
6 CTB pull ups
.
Went from blue band to green band at 12 CTB pull ups

10x2 3-stop snatch pull + snatch

115/125//135/140/145(f)/145(1)/145(1)/135/135/135

80 min

1.Weightlifting
A. Find daily max in:
Hang power clean + power clean + front squat

2.Conditioning
A. For time:
100 bar over burpee
EMOM 5 OHS @ 50 kg, including 00.00 > 25 kg
Time cap 10 min
Result: 9.56

B. At 15.00, 5 min AMRAP of:
"Machoman"
3 power clean
3 front squat
3 STOH
Rx weight 65 kg > scaled to 35 kg
Result: 6 rounds + 3 reps

3.Rehab
A. 2 rounds:
- Single leg KB deadlift 12/side x 16 kg
- Gmed. w/band x 20
- Hamstring machine 10 x 7.5 kg
- Monster walk x 20
- GHD hip extension x 15

4.5 min AB

WARM UP
800 meter run
15 Burpees

Inch Worm Stretch
Shoulder Mobility - Bar
Calf/Soleus Stretch

INSTRUCTION
Air Squat - Feet slightly wider than shoulder width apart, snowboard stance for me.
Squat so that quads are below paralell(look up thru your arms for balance), and drive
up from the heels the the full stand strong position.

Pushup - Arms planted close to the torso at the chest line. Feet shoulder width apart.
Chest must touch the floor on each rep, keeping center line engaged, and back straight.

Situp - Sit in the diamond position with feet together, and lower back pad behind.
Lower yourself until your shoulders touch the floor behind you, then drive forward
using the hips and momentum from your arms the full range of motion ending with
your hands touching the floor beyond your feet.

WORKOUT 20 seconds as many as possible, 10 seconds rest, repeat 6 sets

Air Squat Interval

1 - 15 # 4 - 7

2 - 12 # 5 - 8

3 - 10 # 6 - 7

Pushup Interval

1 - 12 # 4 - 4

2 - 8 # 5 - 3

3 - 6 # 6 - 3

Situp Interval

1 - 10 # 4 - 7

2 - 9 # 5 - 6

3 - 8 # 6 - 6

COOLDOWN
Groiner stretch
Cobra stretch
Take a knee quad stretch
Shoulder Mobility - Bar