09 Feb CrossFit WOD, February 10, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Feb 10
Warm-up
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
Auxillary Work
Week 3: Handstand Push-up Skill Work
Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press
Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
3 sets
3 Dumbbell Front Squats (Light/practice transition)
3 Up Downs + Jump Over Bar
3 Muscle Cleans (Empty Bar)
3 Hang Power Cleans (Empty Bar)
3 High Hang Squat Cleans (Empty Bar)
**2. Workout Prep**
3 sets
3 Dumbbell Front Squats (smooth and efficient reps)
2 Bar Facing Burpees
1 Power Clean + 1 Squat Clean
Take 10 Minutes to build to a nice heavy Clean.. Power or Squat.