1) EMOM 4: 2 Squat Clean + Jerk @80% .
Rest 90s between EMOMs + add weight to bar
2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM.

• Beginner Strength Option: 1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s. - Work to a challenging set of 3 Front Squat + 3 Push Press. 2) Work on Power cleans for reminder of time. Rest 60s.

In teams of 3 for time:
100-80-60-40-20
Power Snatch (35/25kg)
Wallballs (20/14lbs)
Calories on the Rower / Ski / Bike

• Rx+: 42.5/30kg
• 40:00 Cap

3 full rounds (total time of workout is 45min)

A) 2min AMRAP:
70 DU
Max rep Wallball

Rest 3min

B) 2min AMRAP:
30 Box Step Up (alternate legs)
Max rep Power Clean (80/55kg)

Rest 3min

C) 2min AMRAP:
Assault 30/22kcal
Max rep KBS 32/24kg

Rest 3min

On 3-2-1 GO! Do the part A, rest 3min, then B, rest 3min and C with 3min rest. That is one full round. Start again from A and complete total of 3 full rounds. Try to match or get more reps on each round. So you have to pace yourself from the start, even it says max rep.

'The Ministry of Silly Runs'

For time
10 Deadlift @ 80/100 kg
4 x 25m Shuttle Run
20 Wall Ball @ 14/20lbs
4 x 25m Shuttle Run
30 Burpee
4 x 25m Shuttle Run
40 Air Squat
4 x 25m Shuttle Run

This workout commemorates Lotta H reaching 500 workouts at CrossFit Central Helsinki! Thanks for the commitment Lotta!

For time

25 double unders
50 box jumps 24"/20"
75 wallball shot 9/6kg
500/400m row, 400/300m ski

Johnny Cash

4 Rounds for Time:
15 Toes to Bar
15 Hang Power Cleans (52.5/35kg)
15 Push Press
15 Box Jumps w. Step Down (61/51)
15 Overhead Squats

• Rx+: 60/42.5kg
• Goblet Squats 24/16kg for OHSq if needed.
• 21:00 Cap

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells, female 35-lb.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

https://games.crossfit.com/workouts/open/2018/18.2

6 rounds for max reps:

Min 1: 15/13 cal row (50 sec work)
Min 2: alternating pistols (50 sec work)
Min 3: DU (50 sec work)
Min 4: rest

32 min EMOM easy pace

1 min row 30-40 sec
2 min box step ups 30-40 sec
3 min: rope climb 30-40 sec
4 min: double unders 30-40 sec
5 min: wall ball 30-40 sec
6 min: farmers walk 30-40 sec db/kb x 2 (heavy)
7 min: lankku 30-40 sec
8 min: active rest (walk)

Box progressions
Kipping
Strict