13
Sep
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