• Daniel LaPointe

Monday, March 26


:30 Seconds Active Spidermans Slow Air Squats Active Samson Air Squats Push-up to Down Dog Banded Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 jumping chin-over-bar pull-ups 6 thrusters 65/45 lb 6 jumping chin-over-bar pull-ups 9 thrusters 65/45 lb 9 jumping chin-over-bar pull-ups 12 thrusters 65/45 lb 12 jumping chin-over-bar pull-ups 15 thrusters 65/45 lb 15 jumping chin-over-bar pull-ups 18 thrusters 65/45 lb 18 jumping chin-over-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

The Other One (AMRAP - Reps)

AMRAP 7: 3 Kettlebell Swings (50/35) 3 Goblet Front Squats (50/35) 3 Burpees 6 Kettlebell Swings (50/35) 6 Goblet Front Squats (50/35) 6 Burpees 9 Kettlebell Swings (50/35) 9 Goblet Front Squats (50/35) 9 Burpees 12 Kettlebell Swings (50/35) 12 Goblet Front Squats (50/35) 12 Burpees …

Back Squat (5 x 5)

-Warmup to 65% for 1st set of 5

Metcon (AMRAP - Rounds)

On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest

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