5-10 Pull-Up (strict) + 5-10 Press,
rest 2-3min between supersets

The 18.0 CrossFit Open Workout is…

21-15-9
Dumbbell snatch
Burpee

Movement standards:
All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
Feet must be kept together on the burpees, any stepping will render the workout scaled.

What is 18.zero?

6 Rounds / YGIG

3 Power snatch @ ~70%
3 High box jump @75/60cm

6 x e5mom

10 back squat 100/65kg
500m row

25 minutes:

• 3-position power clean

EMOM 16

1) 14 Renegade Row (KB)
2) 12 Reverse Crunch
3) 10 Strict T2B
4) 45s Side Plank (L/R)

Suicide sprints with burpees

• 1min on/ 1min off for 10minutes (five working sets)
• at the end of first 5m sprint do one burpee, after second sprint do two burpees,...

Build to 2 RM

Then

10 x 75 % of 2 RM

Shoulder press
3 sets of 7 reps (60/65/70 %)
Rest 2 min between sets

Huom: lisää kiloja edelliseen sykliin. Lisäys 2.5-5 kg/sarja. Voit myös lisätä laskennalliseen 1rm-tulokseen X määrän kiloja ja laskea sillä työsarjat

Vikassa sarjassa voit mennä hieman yli prosenteissa jos päivän kunto on hyvä ja edelliset sarjat rullas hyvin. Huomioi kuitenkin että syklin edetessä kilot nousee.

6min E2MOM
Hollow rock – 10 reps
V-up – 10 reps
Side over arch - 10 reps / side
Side plank twist – 10 reps / side
Hollow hold – 10 seconds

Goal is to do the whole circuit unbroken.
If you can't, rest as needed between the movements.
If the ab circuit takes you longer than 2-minutes, reduce the reps so you can keep it within 2-minutes.