FRI MARCH 02, 2018 CROSSFIT OPEN 18.2 - CROSSFIT

FRI MARCH 02, 2018 CROSSFIT OPEN 18.2

Warm-up
3 Rounds
10 Air Squats
10 KB Swings
10 Reverse Lunges
5 Burpees
--
Clean Complex Warm-Up
1. Feet, Grip, and Power Position
2. Clean Deadlift
3. Clean Deadlift + Pull
4. Power Clean
5. Power Clean + Ride Down
6. Clean

Metcon
Metcon (Time)
Workout 18.2: In 12 Minutes

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

Men use 50-lb. dumbbells
Women use 35-lb dumbells
Metcon (Weight)
In remaining time:

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a
Metcon
Metcon (Time)
-VARIATIONS-
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

 

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