CrossFit Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed
Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells
Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

Push Press:
10-8-6-4-2 (ascending, Heavier from Last week)
*Rest as needed

“Beginner”
5 x 5 (Across, 5-10# heavier from last week)

3 Rounds of Rotating Stations
1:00 Assault Bike Cals
Rest :30
1:00 Atomic Situps 45/25 ,Fx: Abmat Sit Up with Plate
Rest :30
1:00 Russian Kettlebell Swings 32/24, Fx:24/20
Rest :30
1:00 Plank on Elbows
Rest :30

Good by February. It was fun but now it’s time for warmer days. Please!

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Snatch Complex:
5 x 1 (ME)
2 Hang Squat Snatches + 1 Overhead Squat

“Beginner”
6 x 1
2 Hang Power Snatches + 3 Overhead Squats

Parter WOD (one working at a time)
For Time:
27-21-15-9
Row Calories
Burpees over Box 24/20
Chest to Bar Pull ups, Fx: Pull ups

Deadlift
5 x 5 (Across around 75-80%)
“Beginners”
5 x 5 (Across)

AMRAP 9;
10 Hang Power Cleans 115/80, Fx: 95/65
30 Double Unders

First community outing of 2018. No better way to spend the evening than with Family, friends and bowling. Thanks for coming out.

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CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.