CrossFit August 23, 2019
CrossFit 8/23/19
Warm-up
Coaches Choice
10-15 minutes coaches choice
Weightlifting
Clean (Heavy Single)
15 minutes to work up close to max (90-95%).
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
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
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-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
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Homework
Week 1 CrossFit Open Homework
Wallball efficiency
Wallball efficiency
Monday: Attend class. Watch video if haven’t already
Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete.
Friday: Max unbroken wallballs
Rx: 15 reps
Int: 12 reps
Beg: 10 reps
Wallball Shot (HW)
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