Hey Folks!
It’s the LAST Week of the Open. One last chance to put it all out there and give the rest of your best. Then, we’ll lick our wounds, pat ourselves on the backs, have one last party and declare the winners of the Open Intramurals.
We’re planning the final team WOD/food/drinks for Thursday night this coming week (before Good Friday on friday). If there are a tonne of people that can’t make it out, let us know and we might reschedule, but I’d like to get things wrapped up while we’re still in the Open spirit :)
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Coaches Notes:
This is an “oldie” but a goodie. You need to be willing to suffer on both fronts, while also keeping in mind that just like the last one, you aren’t using any pulling musculature during the thrusters, so your pull ups will be fresh, and same goes for the other side. Your lungs will be taxed, so stay calm, and keep moving and breathing. Try not to waste time between transitions, especially in the later rounds, as you’ll likely be breaking the sets up at that point. Wear your grips if you plan on trying the workout more than once for sure. Don’t hesitate to switch to quick singles early if you think the chest to bar requirement will be a challenge. Smile and have fun. 7 minutes isn’t long, so it’ll go by quickly.
CrossFit Open WOD 18.5
Complete as many reps as possible in 7 minutes of:
•3 thrusters
•3 chest-to-bar pull-ups
•6 thrusters
•6 chest-to-bar pull-ups
•9 thrusters
•9 chest-to-bar pull-ups
•12 thrusters
•12 chest-to-bar pull-ups
•15 thrusters
•15 chest-to-bar pull-ups
•18 thrusters
•18 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.
Men use 100 lb.
Women use 65 lb.
For full movement standards and scaling options go to: https://games-assets.crossfit.com/18_5option1_aouisdhf6.pdf
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