Workout of the Day

Speed:AMRAP in 10 minutes, teams of 3-5:Sled sprint, +45/25 lbsWOD:3 rounds for time:20 box jumps, 24/20 inches20 medball slams, 50/40lbs-L3:10y handstand walk-L2: 20 shoulder taps-L1: 4 handstand revolutions around the boxPost distance and time to beyond the whiteboard.

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Strength:(1 Power snatch+1 full snatch+2 overhead squats), 5 attempts working up to heaviest weight possibleWOD:AMRAP in 11 minutes:3 bar muscle ups6 deadlifts, 275/185lbs9 butterfly sit-upsPost loads and total rounds/reps to beyond the whiteboard.

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Strength:2 back squats emotm for 10 minutes @80% 1 RMWOD:4 rounds for time:15 Thrusters, 95/65lbs10 Toes to barPost loads and times to beyond the whiteboard.

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Conditioning:3 rounds, each for time, with 2 minutes rest between rounds:30/25 cal rowWOD:5 rounds for time:20 Alternating Dumbbell snatch, 50/35lbs10 Ring rows20 Sledge hammer strikesMidline:250y kb front rack carry, AHAP

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Strength:Turkish getup, 3-3-3-3, (each side, before switching)WOD:Tabata:Sumo deadlift high pull, 95/65lbsBox jump over, 24/20 inchesAssault bike caloriesDouble undersPost loads and tabata totals to beyond the whiteboard.

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WOD:CrossFit Games Open 18.2 – Rx’d1-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell Squat, 50/35 lbsBar Facing BurpeeCrossFit Games Open 18.2A – Rx’d1-rep-max cleanONLY LOG A SCORE TO 18.2A – RX’D IF YOU ALSO DID 18.2 – RX’D.This is Part 2 of 18.2 – Rx’d. Log a score of 012 Minute Time Cap (to Complete Both 18.2- Rx’d and 18.2A – Rx’d

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Strength:Hang Power clean, 3-3-3-3-3WOD:Head to head, each round for time:5 rounds per athlete:4 over the shoulder sandbag, (or stone) cleans, AHAP8, 20y shuttle sprintsPost loads and times from each round to beyond the whiteboard.

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Speed:In teams of 3-5, accumulate as much distance as possible in 13 minutes:25y Reverse sled drag, +135/95lbsWOD:AMRAP in 13 minutes:9 Box jumps, 30/24 inches6 American kettlebell swings, 2/1.5 pood3 Muscle ups, (scale: ring>bar>jumping ring/bar>ring dip and ring row)Post team distance and rounds/reps to beyond the whiteboard.

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Strength:Split jerk, 3-3-3-3-3WOD:3 rounds for time:12 handstand push-ups21 medball cleans, 20/14lbs50 double undersPost loads and times to beyond the whiteboard.

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