Friday March 2nd

Friday March 2nd

Warm-Up
emom for 9 min:
1- 40 sec row/bike/ski
2- 40 sec box step ups
3- 30 sec burpee attempts
athletes notes: This is a warm up. Start slow and build

Weightlifting (12 min)
Clean (power or squat) build to a heavy single
athletes notes: the goal here is to get to a weight that is about 85% of your 1RM. If you don’t know what that is then build up to something that is heavy in the hands but has no sticking points

 

CrossFit Open WOD
“18.2”
1-2-3-4-5-6-7-8-9-10
DB squats
Bar – facing burpees
RX= 50/35

“18.2a”
1 rep max clean
time cap:12 min to complete both
coaches notes: go over the new open standard for the burpee.
athletes notes: The DB should be quite comfortable for 10 reps of the DB squat. Scaled accordingly. If you aren’t super comfortable with the clean, then don’t worry so much about building to a 1RM. Just use the time remaining to work on technique