18.2 or Optional Strength + Metcon
[CFML – WAYNE]
Updated 3.4.18 7:55am
Wayne: Workouts are ON!
No electricity = No babysitting
18.2 or Optional WOD today
8:30am & 9:30am
BARBELL CLUB CANCELLED
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
Finisher
Coach led mobility
Optional WOD
Strength
1a: Floor Press (4×5, Build to a heavy 5, score heaviest 1×5)
1b) DB Split Squat: 4x6ea
Intent: Total Body Strength work today. Work up to a challenging set of floor press and use the same weight for all sets of Split Squats.
Intent: Total Body Strength work today. Work up to a challenging set of floor press and use the same weight for all sets of Split Squats.
Metcon
20min AMRAP
500m Row
21 Hang Squat Cleans (115,75)
Rx: (95,65)
L2: (75,55)
L1: (65,35)
Alternate Rx Options: 400m Run, 90s Bike or Ski Erg
100m Row/Run (30s Bike/Ski) = 1 rep
Intent: Today you have the ability to push as your hard as you like meaning if you’re feeling rundown take it easy, if you feel fine and haven’t had the opportunity to train much this week push your pace around 80 85%. Hang squat cleans should be light/fast.
Intent: Today you have the ability to push as your hard as you like meaning if you’re feeling rundown take it easy, if you feel fine and haven’t had the opportunity to train much this week push your pace around 80 85%. Hang squat cleans should be light/fast.
Finisher
Coach led mobility
$ Out
8min AMRAP
15 Banded Pushdowns
15 Banded Pulldowns
100 Ft. Farmer Carry, AHAP
15 Banded Pushdowns
15 Banded Pulldowns
100 Ft. Farmer Carry, AHAP