Sunday 3.4.18 CrossFit

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.

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.

Finisher

Coach led mobility

$ Out

8min AMRAP
15 Banded Pushdowns
15 Banded Pulldowns
100 Ft. Farmer Carry, AHAP
By | 2018-03-04T07:56:01-05:00 March 3rd, 2018|WOD|Comments Off on Sunday 3.4.18 CrossFit