Friday 3.23.2018

"FITNESS" & "PERFORMANCE"

A. CrossFit Open Workout 18.5 (and 11.6/12.5)Complete as many reps as possible in 7 minutes of:3 Thrusters3 Chest-to-Bar Pull-ups6 Thrusters6 Chest-to-Bar Pull-ups9 Thrusters9 Chest-to-Bar Pull-ups12 Thrusters12 Chest-to-Bar Pull-ups15 Thrusters15 Chest-to-Bar Pull-ups18 Thrusters18 Chest-to-Bar Pull-upsetc.This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.RX: Men use 100 lb; Women use 65 lb.Scaled: Men use 65 lb; Women use 45 lb; Both perform Jumping Chin-Over-Bar Pull-upsB. Three sets of:Single Leg Deadlift x 6-8 reps each leg @3011Rest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2011Rest 60 seconds

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR