Three sets of:
Back Squat x 4 reps
Rest 3 minutes
Increase the weight you used last by at least 5%. If you missed your squatting sessions in the last few weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.
50 Wall Ball Shots (20/14 lbs)
40 Wall Ball Shots
30 Wall Ball Shots
Skills: Elbow position on your presses, with focus on creating a straight bar path.
Every three minutes, for 12 minutes (4 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM
*If you don't have a 1 rep max press, use the time today to log a heavy!
Immediately followed by…
Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
15 Toes to Bar
20/15 Calories of Assault Bike
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build over the course of the 10 sets to today’s heavy.
Use the remaining time of class to work your mobility and get ready for 18.5!
CROSSFIT OPEN 18.5! This is the last workout of the 2018 Open! Be here!