CROSSFIT

Strength

Standing DB Press 3xMAX Reps (Ascending Weights)

MetCon

For Time:

2000m Row

25 Pullups

50 Pushups

75 Situps

100 Air Squats

CROSSFIT

Strength

Front Squat 1RM

MetCon

i) 4 Rounds of:

8 Cal AB

8 Hang Power Snatch (75/115#)

8 Shuttle Sprint (25′)

2 Minutes Rest

*Score = Slowest Round*

ii) 3 Minute AMRAP of:

3 T2B

30 Double Unders

CROSSFIT

CrossFit Games Open 18.5

MetCon

7 Minute AMRAP of:

3 Thrusters (65/100#)

3 CTB Pullups

6 Thrusters (65/100#)

6 CTB Pullups

9 Thrusters (65/100#)

9 CTB Pullups

12 Thrusters (65/100#)

12 CTB Pullups

15 Thrusters (65/100#)

15 CTB Pullups

Etc…

CROSSFIT

Lift

i) SG Deadlift (2) + Power Snatch + OHS + Snatch Balance 6×1 (Ascending)

ii) Snatch 2×2 @ 70%, 2×1 @ 80%

MetCon

2 Rounds For Time of:

10 SA DB Hang Clean/Jerk (R – 35/50#)

10 SA DB Hang Clean/Jerk (L – 35/50#)

10 SA DB Front Squat (R – 35/50#)

10 SA DB Front Squat (L – 35/50#)

25′ SA OH Lunge Walk (R – 35/50#)

25′ SA OH Lunge Walk (L – 35/50#)

For the last workout of the 2018 CFG Open, we will be judging all athletes this Saturday, March 24th.  The heats will be posted on Zen Planner Thursday evening, will start at around 1030am and will run every 30 minutes (depending on the workout) until each athlete has completed the workout.  The last Individual and Team Challenge will also be performed on Saturday at ~1pm and would be advantageous to both teams to have as many athletes as they can for this challenge.  Following the workout (~2pm) there will be Individual and Team Award Presentations, and most importantly our annual BBQ!!!

If you would like to bring any food or drink, don’t be shy!!! There will be coffee, water, fruit, burgers and smokies supplied by yours truly, as well as a keg of the finest beer Barn Hammer has to offer, so whatever else you would like to bring would be great!  It is also always suggested that if you are going to bring food to include a recipe card in so we can share all of our culinary secrets!

Any and EVERYONE is welcome to come to CF431 to cheer on the Herd as they tackle 18.5 so please don’t hesitate to invite your family and friends to enjoy this wonderful day with The Herd!

Good luck to every team, all athletes, and we will see you all Saturday for the last WOD of the 2018 CrossFit Games Open.