With Partners alternating tasks, accumulate as many calories as possible in 20:00 of:

Task 1:

• 30 Double Unders
• 60yd Farmers Carry
• 30 Double Unders

Task 2:

• Max Calorie Row

Partner A will start with Task 1, while Partner B rows. Once Partner A completed Task 1, both partners will switch.

Score = total calories

Strength

A1. Back Squat

• 3 x 8 @ 65% 1RM

A2. Bar Dips

• 3 x 8 @ 21×1 Tempo

Conditioning

Reps of 10-20-30-40:

• Wall Balls (20#/14#)
• Hang DB Snatches (50#/35#)
• Box Jumps (24″/20″)

20 minute time cap

Strength/Accessory

4 sets:

• Romanian Deadlift x 8-10 reps @ 45-55% 1RM DL Max
• Strict Pull-ups x 8-10
• Weighted Hollow Hold x :30-:45

Conditioning

“Helen”

3 rounds for time:

• 400m Run
• 21 Kb Swings (53#/35#)
• 12 Pull-ps

Go fast.

Skill

Pistol Progressions

Conditioning

With a partner, complete as many alternating rounds + reps of:

• 15/12 Calorie Row
• 12 Alternating Pistols
• 9 Handstand Push-ups

Scaling:

• 12 Alternating Pistols → 12 Alternating weighted step-ups
• 9 Handstand Push-ups → 9 Pike Push-ups from Box → 9 DB Push Press

Olympic

8 sets – every :90

• 2 Power Cleans

Reset between reps, build to a heavy double.

Conditioning

7:00 AMRAP:

• 7 Deadlifts (225#/153#)
• 7 Lateral Bar Hopping Burpees
• 7 Toes-2-Bar

Team WOD

In teams of four, with two people working at each station, complete the following for time:

Station 1:

• 2000m Row
• 100 Alternating Dumbell Snatches (50#/35#)

Station 2:

• 100 Lateral Plate Hopping Burpees*
• 100 Partner Wall Balls (20#/14#)

Once both teams of two finish the work at their station, both teams will switch to complete the work of the other station.

One person working at a time.  The reps must be completed in order.  Split up reps however you wish.

*Lateral Plate Hopping Burpees: perform a burpee and jump laterally onto a 35# plate, finishing the rep by hopping off the plate to the opposite side in which you started.

Conditioning

CrossFit Games Open 18.5

Complete as many reps as possible in 7:00 of:

• 3 Thrusters
• 3 C2B Pull-ups
• 6 Thrusters
• 6 C2B Pull-ups
• 9 Thrusters
• 9 C2B Pull-ups
• 12 Thrusters
• 12 C2B Pull-ups
• 15-15, 18-18, etc..

VARIATIONS

Rx’d (Ages 16-54)

• 100#/63# Thrusters

Scaled (Ages 16-54)

• 65#/45# Thrusters
• Jumping Chin-Over-Bar Pull-ups

Rx’d Teens (14-15)

• 65#/45# Thrusters
• Chin-Over-Bar Pull-ups

Scaled Teens (14-15)

• 45#/35# Thrusters
• Jumping Chin-Over-Bar Pull-ups

Rx’d Masters 55+

• 65#/45# Thrusters
• Chin-Over-Bar Pull-ups

Scaled Masters 55+

• 45#/35# Thrusters
• Jumping Chin-Over-Bar Pull-ups

Strength

A1. 4 x 8-10 RDL @ 40-50% 1RM DL

• Rest :60

A2. 4 x 8-10 Strict Pull-ups

• Rest :90

Conditioning

For time:

• 75 Double Unders
• 30 Pull-ups
• 75 Double Unders
• 30 Power Cleans (155#/93#)
• 75 Double Unders
• 30 Pull-ups
• 75 Double Unders

Scale Double Unders to 50 or 25, or 100 Single Unders

Strength/Skill

12 minute EMOM:

• Even = 3 Push Press @ 8RPE
• Odd = 6-12 Toes-2-Bar/Toes-2-Rings/Knee-ups

Conditioning

Complete the following for max reps:

• 1:30 Max Calorie Row
• 1:30 Rest
• 1:30 Max Thrusters (95#/63#)
• 1:30Rest
• 1:30 Max Calorie Row
• 1:30 Rest
• 1:30 Max Thrusters (115#/83#)
• 1:30 Rest
• 1:30 Max Calorie Row
• 1:30 Rest
• 1:30 Max Thrusters (135#/93#)

Strength

5 x 4 Pause Front Squats @ 70-75% 1RM

• 2 Second Pause @ bottom

Conditioning

9 minute ladder..

Reps of 3-6-9-12-15-18..etc.

• Kb Swings (70#/53#)
• Push-ups
• Box Jumps (24”/20”)