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One more week to wrap up our 2018 CrossFit Opens and it has been a interesting one to say the least!! Dumbbells were again a prominent player and then things got real, real quick with 18.3. We’ll wrap up this last week of Friday specific training and finish the Open with a bang…


Warm Up:

Easy 400 meter run, then…
3 sets- not for time:
20 Sec. Passive Hang
30 Sec. Childs Pose
40 Sec. Samson Stretch/Side
2 sets; one with an empty bar & one with a light load.
5 Good Morning
5 Back Squat
5 Strict Press
5 Front Squat w/3 second pause in the bottom
5 Thrusters- fast

A: Front Squat- build to a heavy 5 in 10 minutes.


EMOM for 8 minutes:
Odd: 5 Thrusters (95/65) – every set add 1 reps
Even: 7 Pull Ups- every set add 1 reps

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