Saturday 180324

Deadlift 5-5-3-3-3-1-1-1-1 reps

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Friday 180323

Workout 18.5      

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

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.

Men use 100 lb.

Women use 65 lb.

Read the scorecard for full event details.

Wednesday 180321

4 rounds for time of:

15 box jumps

Run 400 meters

Men: 36-in. box

Women: 30-in. box

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Tuesday 180320

Complete as many rounds as possible in 7 minutes of:

15-cal. row

15 push-ups

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Post rounds completed to comments.



Related:

• CrossFit WOD 180320 Tips With Jason Ackerman

• Rowing

• The Push-Up

Monday 180319

Hansen

5 rounds for time of:

30 kettlebell swings

30 burpees

30 GHD sit-ups

Men: 2-pood kettlebell

Women: 1.5-pood kettlebell

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Saturday 180317

15-12-9-6-3 reps for time of:

Dumbbell hang clean and jerks

Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

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Post time to comments.



Related:

• CrossFit WOD 180317 Tips With Jason Ackerman

• Weighted Pull-Up Variations

Diane

Workout 18.4      

Diane

21-15-9 reps of:

 Deadlifts, 225 lb. / 155 lb.

 Handstand push-ups

Then,

21-15-9 reps of:

 Deadlifts, 315 lb. / 205 lb.

 50-ft. handstand walk after each set

Time cap: 9 minutes  

Read the scorecard for full event details.

Thursday 180315

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike or find a 1-mile course to repeat each round.

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Tuesday 180313

Bench press 5-5-5-5-5 reps

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Monday 180312

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata hip extensions

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

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