Sept 13, 2019

CrossFit Black Box – CrossFit

Weightlifting

Clean (15Min for 3-5Rep Touch and Go Practice)

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

1,000m Row @10 Sec/500m Faster than 2k Race Pace

Then 3 Rounds:

10 OH Walking Lunge Steps, 95/65

20 Hollow Rocks

10 Supermans
*To be done before your class or workout for the day when possible. Otherwise, use as a finisher.

Split Jerk (3-3-3-3)

*Superset w/3 High Box Jumps