CrossFit WOD, February 1, 2019


Friday 01/02/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
Flow Warm up as group
all over 20m

Strength & Conditioning
Back Squat (4 x 10 )
1 – 50%
2 – 55%
3 – 60%
4 – 65%

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

Rx – 2 x 22.5/15
Int – 2 x 15/10
Sc – 1 x 15/10
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean

Accessories
Metcon (Distance)
Open Prep
Every 4 minutes for 4 rounds
20 Db cleans (2 db as heavy as possible for unbroken sets)
Max distance AAB
Metcon
Non open
3 Rounds for quality
10 single leg goodmornings (weighted)
10 Bicelp curls (tought weight)
10 strict toes to bar

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