EMOM/7 rounds total
* If you have a weighted vest wear it.
Min. 1- 100 m sprint
Min. 2- 12 burpees
Min. 3- 24 stationary alt. Lunges
*For each additional round of lunges, the reps increase by 2. So round 1 is 24, then 26,28,etc. If your sprint time is slower than previous round, then do not increase reps on lunges for that round,just repeat reps you did on previous round.

The goal for this workout is to push the sprint, then maintain good pace on burpees and lunges. Remember run fast then maintain for other movements, check your time on the run each time and strive maintain that run time every round.

Score is total reps accumulated for lunges, also note best sprint time.

WOD (S):
Recovery session
4-5 sets
3-5 strict pull up
3-5 strict T2B
5-10 wall ball
30s hollow hold
5-10 medball squat cleans
7+7 one arm KB/DB press
3+3 turkish get ups
30s arch hold
5-10 perfect push ups

1) 8 min. AMRAP for Skill:
- Push-Up Position Shoulder Taps x 5/side w/ pause on each side
- KB/DB Goblet Squat w/ (3-5-X-0) Tempo x 3 reps (3 seconds down, 5 second pause, fast up, no pause at top)
- Bar or Ring Kipping x 5-10

2) EMOM x 10:
min. 1) Strict Pull-Ups or Strict Banded Pull-Ups w/ 3 second negative each rep x 2-5 reps
min. 2) Hanging L-Hold or Knee Tuck Hold x :10 - :20

3) 15 min. Partner AMRAP:
- 40 Cal. Row/Bike/Ski/400 meter Run
- 30 KBS to Eye Level
- 20 Box Jumps w/ Step-Down @ 24/20 in.
- 10 HSPU's or Pike Push-Ups

***All reps/distances split evenly and broken up, as needed.

1a) JM Barbell Presses: 4 x 10. Rest 45s.
1b) 1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s.
*Use one weight for all sets.

Tekniikkatreeniä (vedot ja allemeno)
4 x 3 snatch pull
4 x 3 snatch high pull
4 x snatch balance

Merkkaa tulokset omiin kohtiinsa

1a) Shoulder Circuit: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 10-12. Rest 30s.

The CrossFit Games Open 18.3 / 15.3

2 rounds for time of:

100 double-unders
20 overhead squats 52/36 kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 22,5/15 kg, alt.
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

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VARIATIONS

Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS (20 kg), chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches (15 kg)
Women perform single-unders, 35-lb. OHS (15 kg), chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches (10 kg)

Masters 55+:
Men perform 75-lb. OHS (34 kg), chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS (25 kg), chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

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Your time is your score. If you do not finish within the time cap, post 14:00 as score and rep amount into comments.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(15)
10 plyos
8 good mornings
6 hollow rocks
4 db hang clean and press

Metcon/*Rx(20)
Complete as many rounds as possible in 20 minutes of:
8 knee to elbow/*toes-to-bars
10 dumbbell hang clean and jerks 35/20-*50/35
14 / 12-cal. row

Finisher
Stretch and roll
drink beer or cider

7 minute AMRAP
10 STO 95/65
10 T2B
10 Pull-ups
10 OH squats

1 minute rest

7 minute AMRAP
( repeat above, adding 10 lb females, 20 lb males for STO )
115/75

1 minute rest

7 minute AMRAP
( same as above adding additional 10/20 lb weight )
135/85

• scale weight as needed, but do make sure you add weight for second/third AMRAP
• you may sub barbell for single arm STO with either KB or DB, 35/50 5 right arm, then 5 left arm, adding 5 lb females, 10 lb males each AMRAP

Score is TOTAL REPS

3-5 rounds, rest as needed, scale if needed:
1) 3-10 Strict C2B
2) 5-15 Strict Ring Dip
3) 15-25 GHD Sit-Up