Weightlifting Snatch (@80%x2, 84%x2, 87%x2) (15min) Push Press (5 Push press+10sec hold@(50%+5.5#)x3) (15min) 3 rounds of 5 push presses with 10second hold at the top of each rep @50%of 1RM C&J + 5.5# Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders…

Weightlifting Stage Pull Snatch (@(60%+5.5#)x2x5) https://youtu.be/gVOKm3O5nfI (15min) Stage pull snatch doubles at 60% of 1RM snatch + 5.5# , 5 rounds Front Squat (Eccentric Front Squats@(65%+5.5#)x2x3) (12min) 3 second eccentric down, 1 second pause at the bottom and strong get up. 3 rounds of 2 reps @65% of 1RM front squat  +5.5# Metcon Metcon (Time)…

Metcon (36min) Do either Candy or Maggie Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air Squats or Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs

Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run…

Metcon Metcon (Time) For time, 100 Squats 4 Rope Climbs 75 Squats 3 Rope Climbs 50 Squats 2 Rope Climbs 25 Squats 1 Rope Climb (16min) Metcon (No Measure) NFT 2 Rounds of 40m Single Arm KB Overhead walk @25% of your body weight 40m Farmers Carry (Use DB,KB,Barbells) (18min)

Weightlifting Power Clean + Push Jerk (@65%x(1+2)x4 ) Power clean+push jerk (15min) 1 Power clean + 2 Push Jerk at 65% of 1RM C&J, 4 Rounds. Snatch High Pull + Low Hang Snatch Pull (1 SHP + 3 LHSP@60%x4) https://youtu.be/WXoIHlJ7u4s (15min) 1 SHP + 3 LHSP at 60% of 1RM Deadlift, 4 Rounds Metcon Metcon…

Weightlifting Push Press (5 Push Press + 10second hold@50%x3 ) (15min) *Hold at the top of the movement. 5 Push presses with 10 second hold at the top each rep at 60% of 1RM C&J, 3 Rounds Metcon Metcon (Time) For time, 3 Rounds of 30 Pull-ups 30 Deadlift 155/105 (28min)

Gymnastics Muscle-ups (Find 1RM ) (10min) String Bar or Ring  MUs together!  How many MUs can you do unbroken? Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 KB swings 2/1.5 pood 10 Box Jump 24/20″ 10 Ring Dips Metcon (No Measure) NFT, 3 rounds of 12 Standing Pavlov Press with Band 30 sec…

Weightlifting Stage Pull Snatch (@60%x2x5) https://youtu.be/gVOKm3O5nfI (15min) Stage Pull Snatch Doubles at 60% of 1RM Snatch, 5 Rounds Front Squat (Eccentric Front Squats@65%x2x3) (15min) *3 second exxentric down, 1 second isometric pause, explode up Front squat doubles at 65% of 1RM Front squat, 3 rounds Metcon Metcon (Time) For time, 21-15-9 reps of Clean 135/95…

Metcon Metcon (Time) For time, 10 Pistols alternating leg 10m HS Walk (32ft) 20 Pistols alternating leg 20m HS Walk (64ft) 30 Pistols alternating leg 30m HS Walk (96ft) 40 Pistols alternating leg 40m HS Walk (128ft) (30min) Scaling 10 Banded/Assisted Pistols 2 Wall Wlak 20 Banded/Assisted Pistols 4 Wall Walk 30 Banded/Assisted Pistols 6…