03.02.2018

Dynamic warm up:

800m row / 40cal bike / 800m run
then,
3x 10/ea:
dowel passovers
medball cleans
bird dogs

Strength:

10:00 – 15:00

Build to 80% 1RM clean ; 3 – 3 – 2 – 1 – 1 ..

Conditioning:

“CrossFit Open 2018 : 18.1/18.2”
12:00 cap:

WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

WORKOUT 18.2a
1-rep-max clean

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

Recovery:

[6:00 – 8:00]
1. Banded bully ; 90sec/ea

2. Couch stretch ; 90sec/ea