CROSSFIT WOD

February 8, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
Work on primers for today’s WOD:

Tall Clean: Focus on continuous pull under bar and speed. Increasing weight but never heavy.

00:00 – 2 Tall Cleans pause at bottom 3 sec

02:00 – 2 Tall Cleans pause at bottom 3 sec

04:00 – 2 Tall Cleans pause at bottom 3 sec

06:00 – 2 Tall Cleans pause at bottom 3 sec

Review Clean Pull, use % of Squat Clean

00:00 – 3 Clean pulls 90% of C

02:00 – 3 Clean pulls 100% of C

04:00 – 3 Clean pulls 110% of C

06:00 – 3 Clean pulls 110% of C

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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

-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
————– OR —————–

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)

-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

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