WOD

A) Coaches Choice Warm-up

 

B) Workout 18.2

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

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

For scaled/masters and also to familiarize yourself with the standards. Please go here:

https://games.crossfit.com/workouts/open/2018/2

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20

B) 2 Sets, Ea. For Time Of:
100 Double Unders
20 Kettlebell Swings (53/35)
50 Sit-ups
20 Kettlebell Swings
25 Dips
20 Kettlebell Swings
rest 7 min

C) 3 Sets

DB Lat Pull Over x20
Sliding Leg Curl x20

*Use plates on the turf for sliding leg curls.

A) Warm Up – Coaches Choice

B) 5 Sets
Power Snatch x1.1
*Build to a heavy double

C) AMRAP In 12 Min Of:
7 Power Snatch (135/95)
14 Pull-ups
21 Wall Balls (20/14)

A) 2 Min Ski Erg
+
2 Sets
Single Leg Kettlebell Deadlift x8 ea.
Jump Squat x10
Push-up + Groiner Stretch x4 ea. side (2 sec groiner hold)
Hanging Lat Pull Hold x15-20 sec

B) 3 Sets
Deadstop Deadlift x4 @95% of 3RM

C) 3 Sets, Ea. For Time Of:
30 Thrusters (75/55)
20 Burpee Over Bar
10 Kettlebell Snatch, R (53/35)
10 Kettlebell Snatch, L
rest 6 min

Don’t Forget!! 18.1 Scores must be submitted by 8PM!

A) Coaches Choice Warm-Up

B) 2 Sets
Max Strict Pull-up
rest 90 sec
Max Strict Chin-up
rest 3 min

C) 3 Sets
3 Min Max Cal Assault BIke
rest 15 sec
1 Min Max Cal Row
rest 15 Sec
1 Min Max Cal Ski Erg
rest 3 min

A) *Coaches Choice Warm-up

B)  5 Sets, Ea. For Time Of:
20 Cal Ski Erg
20 Kettlebell Swings (53/35)
50 Double Unders
20 Squat Box Jump w/ step down
5 Wall Climbs
rest 3 min

A) *Coaches Choice Warm-up

B) In Teams Of 2 Perform:
3 Rounds For Time Of:
1000 m Row
30 Hang Squat Snatch (115/75)
10 Muscle-ups

*Scale muscle-up to strict pull-up x30 + ring push-up x30
*Only 1 athlete can work at a time. Alternate athletes however you please.

The open is here!

A) Coaches Choice Warm-up

B)18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row/12- cal. Row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

For full movement standards and details click here:
https://games.crossfit.com/workouts/open/2018

HIIT

“Kicker”

Tabata:

Bulgarian lunges

Scissor kicks

Jumping lunges

Flutter kicks

rest 30 seconds between each movement