A1 Back Squat 3x12
Rest 1min

5 min amrap
3-6-9-12-15
Thruster
C2b

Weightlifting - Snatch

Strength (load)
Build up to a heavyish snatch single of the day.

Benchmark: "KAREN"

For Time:
150 Wall Balls

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Make sure you add/update your benchmark scores in the paper sheets!

WEIGHTLIFTING

C&J Singles

Every 90-120sec x9 

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)

Target: Add 2,5-5% compared to last week. Not all out, leave gasoline in the tank. Speed under the bar!

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

VARIATIONS
Rx’d:
Men deadlift 225 lb. (102kg) then 315 lb. (143kg)
Women deadlift 155 lb. (70kg) then 205 lb. (93kg)
Scaled:
Men deadlift 135 lb. (61kg) and perform hand-release push-ups,
then deadlift 185 lb. (83kg) and bear crawl
Women deadlift 95 lb. (43kg) and perform hand-release push-ups,
then deadlift 135 lb. (61kg) and bear crawl

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

For time:
21-15-9
Deadlift @100/70kg
Bar Facing Burpees

• 8:00 Time Cap

1A) bulgarian split squats 3x(2+2)x 50% of BS 1RM
1B) front squats 3x10x55%

Wod
For reps
2 min Wall ball
2 min Power snatch 60/45kg
2 min Burpee pull up

Metcon:
5 rounds for time
50 DU
15 hang power snatch 40/30
10 T2B

Timecap: 10 min