Sunday 2-18-18
Rest day, no open gym. The open is right around the corner. If you haven’t signed up yet, go to games.crossfit.com.
Rest day, no open gym. The open is right around the corner. If you haven’t signed up yet, go to games.crossfit.com.
18.0
21-15-9
Alternating Dumbbell snatch 50/35
Burpees over dumbbell
Then
Open skill work
Bring questions about movement standards
Warmup
400m run
3 rounds
10 hang power clean 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
Squat clean and jerk
3-2-2-1-1-1-1-1
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest
Wod
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
…
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
“Helen”
3 rounds
400m run
21
KB swings 53/35
12 pull-ups
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
5 rounds
Max calorie row in 60 seconds
Alt Turkish get-ups 50/35 Dumbbells
Complete a total of 40 reps …
Warmup
400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Back squat
5-5-5-5-5
Open gym
2-3
3 rounds
Shuttle run/wall sit
Wall ball/ball hold overhead
Toes-to-bar/bar hang
Burpees/plank
Sled push65#/wall handstand
Rest
Partner hold position while other partner works for reps
1 minute per station per person
Warmup
500m row
“Burgenor” warmup
Wod
Open Workout 12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75/55
30 snatches 135/95
30 snatches 165/115
30 snatches, as many reps as possible 210/145