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“Steelie”

Strength: 1 power clean + 1 front squat + 1 squat clean Perform 1 complex every 2 minutes for 5 total sets. Aim to increase weight each set. Record heaviest load. “Steelie” AMRAP 14: 40 AbMat Sit-Ups 20/14 Calorie Assault Bike 20 Burpees

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CrossFit Open Workout 18.3

18.3 is… 2 ROUNDS FOR TIME 14 min time cap 100 double unders (scaled: singles) 20 overhead squats 115#/80# (scaled: 45#/35#) 100 double unders (scaled: singles) 12 ring muscle ups (scaled: pull-ups) 100 double unders (scaled: singles) 20 db snatches 50#/35# (scaled: 35#/20#) 100 double unders (scaled: singles) 12 bar muscle ups (scaled: pull-ups)   SCORE is time to complete both

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SQUATS & BLITZEN

STAMINA SQUAT On the 90 Seconds x 6 Sets: 1 Front Squat + 3 Back Squats Working loads use our estimated 1RM Front Squat, for *both* movements. At the start of each set, always taken from a rack, complete 1 front squat. Immediately place the bar into the rack and change to the back squat, for the following 3 repetitions.

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COME CLEAN

Come Clean AMRAP 3: 24 Box Jump Overs (24/20) 21/16 Calorie Bike or Row Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 18/14 Calorie Bike or Row Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 12/9 Calorie Bike or Row Max Power Cleans (155/105) rest 3 minutes AMRAP

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