Gymnastics: Muscle-ups and ring dips EMOM 6 mins 3 Ring Muscle Ups plus 4 ring dips Weightlifting: Hang Power Snatch EMOM 10 2 Hang Power Snatch from below the knee. Work at 75% of your max power snatch WOD for Time: 400 meter run 30 burpee box jumps 400 meter run 30 KettleBell snatches 24/16kg…

Core: Tabata L Sit Hold / Plank Hold Alternating Weightlifting: Thrusters E2MOM 10 Minutes 2 thrusters at 85% of max, alternate with 1 ROPE climb on the even minute! WOD: 3 Rounds for Time: 1 Minute of Dumbbell thrusters 35/20 lbs rx+ 50/35 1 Minute of Row for Calories: rx+ assault bike calories 1 minute…

Capacity: 30 Calorie Row For Time Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 10 Mins 2 Snatch Push Press plus 3 OHS @ 95%. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: For Time -CAP 16 Minutes 10-1:  Lateral Burpee Over bar…

CrossFit Open 18.4 18.4 RX (men/women): Diane: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups Then: 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 minutes VARIATIONS: Rx’d: (Ages 16-54) Men deadlift 225…

Capacity: Max Effort 500m Row for Time. This is a 3 X 500 WITH 1 MINUTE REST IN BETWEEN METER ROW, RECORD YOUR SLOWEST 500! Weightlifting: Snatch EMOM 1 Full Squat Snatch starting at 75%. Increase each minute, and record your heaviest set WOD: Half “Cindy” (AMRAP – Rounds and Reps) AMRAP 10 Mins 5…

Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted Pullups Weightlifting: Romanian Deadlift E2MOM 12 mins 4 RDL at 50% of max DL. Alternate with a straight set of bar muscle ups or chest to bar pull ups on alternate minute WOD: Rankel 10-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings,…

Core: Max Toes to Bar in 1 minute Weightlifting: Thruster E2MOM 12 Mins 3 thrusters at 75% of max, alternate with 1 ROPE climb on even minute! WOD: For time -CAP 15 minutes 27-21-15-9 of row for calories rx+: air assault for calories wall balls 20/14 lbs  

Plyometric Accessory: Burpee Box Jumps 24/20″ rx+: 30″/24″. Score Will be total reps across all 8 rounds. Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 Mins 2 Snatch Push Press plus 4 overhead squats at 85%-90% of best snatch. We will have different variations of this exercise of snatch grip push press…

CrossFit Open 18.3 2 rounds for time of: *Time Cap: 14 Minutes* 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups RX Men perform 115-lb. OHS, 50-lb. DB snatches RX Women perform 80-lb. OHS, 35-lb. DB snatches Scaled 2 rounds for time of: 100…