Today we will be doing the 2018 CrossFit Open Workout 18.5 in all classes.
last class will be 4:00pm. At 5:30 we start our Annual Intramural Open. You must signup for a heat to participate. Use this link to Signup http://www.slottr.com/sheets/9966200
DONT FORGET there is a cookout afterwards. We will have the grill out and do some celebrating the end of the Intramural Open. Everyone and their guests are welcome!
Complete as many reps as possible in 7 minutes of:
3 chest-to-bar pull-ups
6 chest-to-bar pull-ups
9 chest-to-bar pull-ups
12 chest-to-bar pull-ups
15 chest-to-bar pull-ups
18 chest-to-bar pull-ups
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Switch every 30s until all work is done
60 Ring Rows
80 1 arm DB hang C&J (50/35)(35/20) switching arms every 5
100 Heavy rope Jumps
2 rds: 3@75%
2 rds: 3@80%
1 rds: 3@85%
1 rds: max reps @85%
21 Cal Bike
50 Double Unders
9 Thrusters (95/65, 135/95, 165/115)
3min Rest Then
1mile Run (timed separately)
Yes, we had a bunch of HSPU in 18.4 but I can bet that some of us wished we were a little better or more efficient during that WOD. Well, here is our chance to help. We will work on some mechanics and for those able to kip up to wall we can work on how to setup for the kip.
Skill: Kipping HSPU
Max Kip in 1:00 (sc: Box)
Max Strict in :30 (sc: Wall)
min 1: 10 Push Press @ 70% 1RM
min 2: Cal Row (rx: 18/14 sc: 14/10)
10 Power Cleans (rx: 135/95 sc:95/64)
10 Barbell Facing Burpees
Great job on 18.4! One more week left as we close out the 2018 Open Season. Very proud of everyone who participated and/or did the workouts. We have a great community and we are very proud to be a part of it.
Snatch w/ 1sec Pause @K
5×2 – 70%-78%
1 Snatch @ 85-90%
Front Squat with 2sec pause at bottom
5×2@ working to Heaviest
Front Squat 4 @ Heaviest weight above”
2 Front Squats (95/135 105/155)
2 Weighted Situps (10/14 14/20)
2 Box Jumps
… add 2 reps to ea every round