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WOD 3/2/17

1
Mar

WOD 3/2/17

General04

2 min Row/2 min Bike/400m Run
Then 2 rds:
10 2 Point Squats
10 Band RDLs
10 Band Shoulder Press
10 Band Upright Rows
10e Alternating Groiners
10 V-Ups

Skill

Spend 15 minutes working through Clean technique and warming up to opening weight for 18.1a.
-Clean DL
-Clean Pull
-Clean High Pull
-Muscle Clean
-Power Clean
-Squat Clean

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 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-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

Recovery

Cooldown
Lower body, chest

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