MONDAY, MARCH 19th
A. 15:00-23:00
Every minute on the minute for 8 minutes (8 sets):
Front Squat x 2 reps @ 75-80% of 1-RM Front Squat
B. 28:00-40:00
Five rounds for time of:
15 Wall Ball Shots (20/14 lbs)
12 Power Snatches (95/65 lbs)
9 Pull-ups
Goal Time: 8-13 minutes
Scale to: 10/8/6 reps
C. 45:00-60:00
3 Sets of:
10-20 Cal Bike/Row
15 Russian Twists
30sec Side Plank (ea side)
TUESDAY, MARCH 20th
A. 15:00-25:00
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep
Loads per set (by %): 75, 80, 85, 90, 95-101%
B. 30:00-43:00
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Weighted Ab Mat Sit-ups (use same KB)
Goal Time: 10-15 minutes
Scale to: 16/12/8 reps
C. 48:00-60:00
2 Sets of:
Banded Leg Curls x 20 reps
Ab-Wheel Roll-Outs x 10 reps @ 3010
Bent-Over DB Row x 8 reps @ 2111
WEDNESDAY, MARCH 21st
A. 15:00-40:00
Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Thrusters (75/55lbs)
Minute 3 – 15 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
B. 45:00-60:00
3 sets of:
Weighted Hip Bridge x 10 reps @ 10X1
GHD Supine Hold x 30 seconds
THURSDAY, MARCH 22nd
A. 15:00-27:00
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30 sec
Interval 3 – Ring Muscle-Ups x 3-4 reps or Ring Pull-Ups
Interval 4 – Reverse Snow Angels x 10 reps @ 2020
B. 32:00-44:00
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches (55/35 lbs)
30 Toes to Bar
Goal Time: 7-12 minutes
Scale to: 750m/ 35 DB Sn/ 20 K2C
C. 50:00-60:00
Tabata Alternating Hollow Scissor Kicks/Holds
Tabata Plank Hold
FRIDAY, MARCH 23rd
CROSSFIT GAMES OPEN 18.5
SATURDAY, MARCH 24th
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
15 Ring Dips
30 Russian Kettlebell Swings (70/53lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
500 Meter Row