19 Dec CrossFit WOD, December 20, 2018
Posted at 20:00h
in Work out of the day
12/20/2018
Warm-up
Weightlifting
Box Squats (Weight)
1) Wide Stance Back Squat Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s.
2) Metcon Prep: Set up barbells, DBs
2) Metcon Prep: Set up barbells, DBs
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 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
2 Rounds of:
10 Reverse Lunges in place (alternating, total)
5 DB Front Squats
10 RDLs w. bar
10 Bird-dogs, 5 each side.
Then,
Take 5 Minutes to Review Cleans
Take 5 Minutes to Review + Warm-up Box Squats