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

A.
Warm up:
3 rds:
45s. Row
12 Air squat
12 Sit up
12 Ring row
12 Push up

B.
5 Rounds:
Max Shoulder press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds

C.
Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest