CrossFit Fishers

Strength: Bench Press

1 Min Max v-ups

WOD

Partner WOD

AMRAP in 16 Mins: break up as needed

16 push up Releases

16 T2B

16 DB Snatches 50/35

16 DB Overhead Step Lunges 50/35

Strength: Push Jerks

WOD

1st Min: 2/1 legless Rope climb

2nd Min: 12 Box Jumps 24/20

3rd Min: 13/10 cal Row

Strength: Back Squats

WOD

3 Rounds Of

10 Front Squats 135/95

10 c2b

Rest 1 Min

3 Rounds

10 Power Cleans 135/95

30 Double Unders

Rest 1 Min

3rds

10 burpees

10 HSPU

Strength: Single arm dB Hang Cleans and Jerks

WOD

18.1

Complete as many rounds as possible

in 20 minutes of:

•8 toes-to-bars

•10 dumbbell hang clean and jerks

•14 / 12-cal. row

Rx:

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Scaled:

Men perform hanging knee-raises, use 35-lb. dumbbell

Women perform hanging knee-raises, use 20-lb. dumbbell

Find full scaling options and workout details at: https://games.crossfit.com/workouts/open/2018

1pm – 2:30pm Open Gym

10am Team WOD Class

11:30am Mobility Class

Noon – 1pm Open Gym

Strength: Deadlifts

WOD

AMRAP in 21 Mins

3-6-9-12-15-18-21….etc

Deadlifts 255/175

Ring Dips

Cal Rows

Strength: Bench Press

1 Min Max: Power Cleans

Partner WOD

Alt Rds

AMRAP in 16 Mins

5 Power Cleans 135/95

10 burpees

20 Double Unders

strength: Push Jerks

WOD

EMOTM: 18 Mins

1st Min: 10 HSPU

2nd Min: 10 DB Snatches 50/35

3rd Min: 10 DB overhead Step Lunges 50/35

Strength: Back Squat

WOD

5 Front Squat 155/105

10 T2B

15 Box Jumps 24/20

20/17 cal Row

25 K2C

Strength: Hang Power Cleans

WOD

10-1

Hang Power Cleans 135/95

C2B

20-2

Wall Balls 20/14

V-ups

1pm – 2:30pm Open Gym