Friday 3.2.18 CrossFit

Box Brief:
• First Friday Happy Hour 5:30pm!
Join the community for a beer after Open WOD 18.2
• Dr. Andrew will be Wayne 7-10am
$30 visits all through The Open!

Metcon

Crossfit Games Open “18.2”
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
Intent:  Open WOD 18.2 is about pacing and managing your heart-rate. There are 55 total reps of each movement which is a volume count we’ve been exposed to many times. Having a plan that allows you to get to the max clean attempt is important and will be a huge separator. Start around 80% of max effort and adjust your pace from there.

Finisher

Coach led mobility

$ Out

8-10 Minutes of Low Effort Work @50-60% of Bike, Run, Ski Erg, or Row
then,
Reverse Hypers: 2 x 25 @50% of Back Squat.

 

By | 2018-03-01T21:07:22-05:00 March 1st, 2018|WOD|Comments Off on Friday 3.2.18 CrossFit