3 rounds as warm-up, build increase weight & burpee speed each round:
5 goblet squats
15m bear crawl
5 burpees
+
10:00 movement prep – small sets of a 5-10 double-unders + 2-3 overhead squats + 1-3 of your upper pull variation
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AMRAP in 14:00:
100 double-unders
20 overhead squats, 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 alternating DB snatches, 50/35
100 double-unders
12 bar muscle-ups
*Lots of options here as always… If registered for the Open, check your division’s standards for weights and pulling movements… For those not registered, select loads/movements that you believe are do-able in 2-3 sets… Whether you’re registered or not, be smart, safe, get ready to hurt a bit (maybe a lot?), and enjoy!
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

5 rounds for time in teams of 3:
10 toes-to-bar or 20 abmat sit-ups
20 box step-up/step-down (or jumps w/step-down), 24/20
300m row
*each team member begins on a different station and all 3 rotate through only when all 3 have completed that station’s work in it’s entirety
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optional 3 sets not for time:
12-16 alternating DB curls
:05 top of dip hold
:05 middle of dip hold
:05 bottom of dip hold

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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 dead bugs + 10 light alternating DB rows from plank + 10 jumping air squats)

Every :90 for 15:00 (5 sets of each):
1st: 3 touch-and-go clean-grip deadlifts
2nd: 6-10 (3-5/side) alternating DB Arnold presses
+
AMRAP in 7:00:
8 power snatches, 75/55 or 8 moderate alternating DB snatches
36 double-unders
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy
15m duck walk
10 scap pull-ups
15 scap push-ups
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
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3-4 sets:
:20 row building to you anticipated/goal 500m pace
2:10 rest
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For time:
500m row
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3 sets not for time:
10 glute-ham sit-ups
15m 1-arm DB overhead carry, tough
15m 1-arm Farmer’s walk

5:00-10:00 mobility work – coach-led

2 weeks down, just 3 to go! Be sure to watch the announcement of 18.3 tonight @ 8PM on games.crossfit.com if you’d like a preview of what you’ll be doing Monday… If you are registered in the Open and will not be able to attend class Monday, you will have the option to complete the Open events on either Fri or Sat, as well. Just let us know and we’ll make it happen!

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3 sets as warm-up:
5 push-ups, 2021
15 light band pull-aparts
:15 passive hang from bar

Every 2:30 for 10:00 (4 sets):
3 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
+
Every :60 for 15:00 (5 sets of each):
1st: 10-15 wall balls – I promise your legs will feel better after squatting a bit more today!
2nd: max unbroken strict pull-ups
3rd: :30 row @ moderate effort
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
:20 hollow hold
10m crab walk
:05 chin-over-bar hold
:05 dead hang from bar

Every 2:00 for 5 sets:
2 close-grip bench presses, 20X1 – build to heavy for the day (start conservatively to allow that)
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5 sets:
8 toes-to-bar or 12 sit-ups
12 kettlebell swings, light/moderate
48 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work

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