Row 30:30 x4 Test

For meters
Row 30 sec Max Effort, Rest 30 sec. 4 times.
Give all you got.

Write your lowest effort.

Strict Pullup Max Effort

In 10min:
Find your Strict Pullup Max Effort.

Note Reps & Band

Strict Handstand Pushup Max Effort

In 10min:
Find your Strict Handstand Pushup Max Effort.

Note Reps & Help (disk amount) look for 3 or more reps

Strict Pushup Max Effort

In 10min:
Find your Strict Pushup Max Effort.

Note Reps & Help (disk amount) look for 3 or more reps

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3 sets of:
– 10/6 Pushup @20X0
– 30 sec Wall Sit
– 10 BB Bicep Curl @20X0
– 20m (10+10) Farmer's Carry @24/16
* 90 sec rest

Post Total time, find a comfortable and sustainable pace

Power Clean 2RM

Power Clean 2RM

Back Squat 3RM

Find your:
Back Squat 3RM @30X1 in 15 mins

11112019

4 Sets of:
– 10 L-sit Leg Raise
– 20 DB Push Press (alt) @20/15 | @16/12 | @10/5
– 20 DU / 10 DU / 60 SU
* 1min Rest

Post Total time, find a comfortable and sustainable pace

CrossFit Games Open 18.0

The Open 18.0
For time complete 21-15-9 reps of:
– Dumbbell Snatches @22,5/15 kg
– Burpees.

Rules:
– Now you must change hand while the dumbbell is below eye level to make it count.
– As always both sides of the dumbbell have to touch the floor before going up again.
– In the 18.zero in the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time.
– You also had to jump with both feet over the dumbbell, you were allowed to take a step towards the dumbbell if you had somehow jumped to far or if you where not at the dumbbells side.
– If you don´t jump, just step backwards, then it will be judged as a scaled version.
– Of course as always your chest has to touch the floor when you go down.
– You must then raise yourself to a standing position before you jump over the dumbbell.
– Hips flexed for the jump, not like in a burpee over bar where you can jump almost lying down.

Scaling Weight:
M/F: @15/10