Workout of the Day
4 rounds for max reps of
1 minute double-unders
1 minute handstand pushups
1 minute hang power cleans
Rest 1 minute between rounds

Advanced (Rx): Do the workout as prescribed above and use 95/65 for hang power cleans
Intermediate: Use a 1:1 ratio of single-unders to double-unders, do wall walks as a substitution for handstand pushups, and use 65/45 for hang power cleans
Beginner: Use a 1:1 ratio of single-unders to double-unders, do hand-release push-ups as a substitution for handstand pushups, and use 45/35 for hang power cleans

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Workout of the Day
Row 3 km*
After 50 strokes, dismount the rower and perform 15 reps of sumo deadlift at 1.25 x bodyweight before resuming the row. Reduce the sumo deadlift reps by 2 reps on each subsequent 50-stroke stop. Short, “sprint start” strokes count as regular stroke reps. Complete any remaining sumo deadlift reps upon completion of the rowing distance. If all reps of sumo deadlift were completed before the row distance was completed, no more 50-stroke stops are needed; simply finish out the required row distance. Time is marked when the sumo deadlift and rowing tasks have both been completed.

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Workout of the Day Part 1
CrossFit Games Open Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
50/35-lb. dumbell squats
Burpees over a barbell
12 minute time cap

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Workout of the Day Part 2
CrossFit Games Open Workout 18.2a

Find 1 RM clean within 12 minutes of starting Open 18.2

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Workout of the Day
Partner Karen
For time:
150 Wall ball shots
While one partner performs wall ball shots, the other must hold a forward, then left side, then right side plank. Every time a partner breaks on the wall ball shots, or breaks plank, partners switch rolls and the wall ball shot rep count continues. Before reps may continue, partners must perform synchronized inch worm for half the width of the gym.

L4: 20# ball @ 10′ target/ 14# ball @ 9′ target
L3: 20# ball @ 9′ target/ 14# ball @ 8′ target
L2: 14# ball @ 9′ target/ 10# ball @ 9′ target
L1: 10# ball @ <9′ target/ 10# ball@ <8′ target

Compare to 170914

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Non Nobis 180302
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.

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Workout of the Day
For time:
30 Bar muscle-ups
60 Burpees
Switching every minute on the minute, begin with one of the two exercise movements. Complete as many reps as you can during that minute of the total reps required by the workout, then switch to the other movement during the next minute and, again, complete as many reps as possible of that movement until the minute expires and switch again. Continue working in this pattern until all reps of both movements are completed in their entirety. If you complete all reps of one movement, you may use all remaining intervals to complete the reps of the remaining movement. For example, if on the third muscle-up interval, you have completed all 30 reps of muscle-ups, you may use all remaining intervals necessary to finish any remaining burpee reps.

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Non Nobis 180301
30 Muscle-ups for Time

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Workout of the Day
Split Jerk
Find your 1 rep max.
Use a 5-5-3-3-3-1-1-1-1-1 rep scheme
Rest as needed between sets

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Workout of the Day Option 2
7 sets, ascending to max load of:
Front squat, 2 reps
Back squat, 4 reps
Rest as needed between sets

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