18.5

 

CF Open 18.5 (Rx)
amrap in 7 min:
3 thruster, 100/65lbs
3 c2b pull-up
6 thruster
6 c2b pull-up
9 thruster
9 c2b pull-up
12 thruster
12 c2b pull-up
15 thruster
15 c2b pull-up
18 thruster
etc...

CF Open 18.5 (Scaled)
amrap in 7 min:
3 thruster, 65/45lbs
3 jumping pull-up
6 thruster
6 jumping pull-up
9 thruster
9 jumping pull-up
12 thruster
12 jumping pull-up
15 thruster
15 jumping pull-up
18 thruster
etc...

Workout - 22 Mar 2018

A1. Goblet Squat w/ Press-out: 2x8A2. 135 degree Wall Slide: 2x12 A3. Pause Ring Row: 2x12 (1-2 sec pause) A4. 1-arm Overhead Carry: 2 sets/side A5. Yoga Plex: 2x6/side

B1. Alternating DB Z-Press: 2x12/arm B2. Supine Leg Whip: 2x4/side B3. No Money Band Drill: 2x12 B4. Pallof Press: 2x10/side

C1. Hollow Rock: 3x10 C2. Turkish Get-up: 3x2/arm

D. AB / Row / Spin: 5-10 min

E. Stretch

18.4

 

CF Open 18.4 (Rx)
For time:
21-15-9
deadlift, 225/155lbs
handstand push-up
  then,
21 deadlift, 315/205lbs
50' handstand walk
15 deadlift
50' handstand walk
9 deadlift
50' handstand walk
  [9 min CAP]
CF Open 18.4 (Scaled)
For time:
21-15-9
deadlift, 135/95lbs
hand-release push-up
  then,
21 deadlift, 185/135lbs
50' bear crawl
15 deadlift
50' bear crawl
9 deadlift
50' bear crawl
  [9 min CAP]

Workout - 15 Mar 2018

A1. Goblet Squat w/ Press-out: 2x6 (2 sec pause)A2. 135 degree Wall Slide: 2x10 A3. Pause Ring Row: 2x10 (1-2 sec pause) A4. 1-arm Overhead Carry: 2 sets/side A5. Yoga Plex: 2x6/side

B1. Alternating DB Z-Press: 2x10/arm B2. Supine Leg Whip: 2x6/side B3. No Money Band Drill: 2x8 B4. Ab Wheel: 2x8

C1. Assault Bike: 2x10-15 cals C2. Hollow Rock: 2x8 C3. Turkish Get-up: 2x2/arm

D. Stretch

18.3

 

CF Open 18.3 (Rx)
2 rounds for time:
100 double-unders
20 overhead squat, 115/80lbs
100 double-unders
12 ring muscle-up
100 double-unders
20 db snatch, 50/35lbs
100 double-unders
12 bar muscle-up
[14 min CAP]
CF Open 18.3 (Scaled)
2 rounds for time:
100 single-unders
20 overhead squat, 45/35lbs
100 single-unders
12 pull-up
100 single-unders
20 db snatch, 35/20lbs
100 single-unders
12 pull-up
[14 min CAP]

Workout - 8 Mar 2018

A1. Goblet Squat w/ Press-out: 3x5 (2 sec pause)A2. 135 degree Wall Slide: 3x6 A3. Pause Ring Row: 3x8 (1-2 sec pause) A4. Yoga Plex: 3x5/side

B1. Alternating DB Z-Press: 2x10/arm B2. Supine Leg Whip: 2x6/side B3. No Money Band Drill: 2x8

C1. Row: 2x250m C2. Hollow Rock: 2x10 C3. Turkish Get-up: 2x2/arm

D. Stretch