2018 Open Cycle Week 1 Day 5

Warm-up
Warm-up
4 Steady Rounds:
10 Dumbbell Thrusters 40/25s
10 GHD Sit Ups
10 Strict Pull Ups

Weightlifting
Push Jerk (3 x 3 (75%, 90%, 80%))

Metcon
Metcon
For Time:
10 Bar Muscle Ups
20 Front Squat 185/135lbs
10 Bar Muscle Ups
30 Shoulder to Overhead 185/135lbs
10 Bar Muscle Ups
20 Front Squat
10 Bar Muscle Ups

Extra work
Metcon
Every 3:00 for 15 Minutes
Bike 20/12 Calories
12 Lateral Bar Burpees
50′ Handstand Walk

Open Workout
Warm-up
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm.)

Pace at 60-80% of what you would do for the open workout.
Crossfit Games Open 18.1 (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row