Hang snatch + 2 Squat snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

EMOM 16

1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m heavy double KB/DB front rack carry
4. 15/12 Cal Row

From floor and below the knee

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,...