WOD: CF Open 18.2 and 18.2a 12:00 AMRAP 18.2 is 1-2-3-4-5-6-7-8-9-10 Dumbbell squat (50/35) Bar facing burpee 18.2a is with remaining time establish a 1 RM clean **any style of clean is allowed from the floor to shoulder Rx – 50/35. Burpees and jumps must be done with both feet moving together. Scaled – 35/20. …
Strength: Clean progression Jerk progression WOD: 5X 8 Box jumps (24/20) 12 Overhead walking lunges (45/25 plate)
Strength: Romanian deadlift 3×8 (about 65% of deadlift 1RM) Kettlebell side bends 3×8 WOD: 16 minute EMOM 2 snatches per minute
Strength: Sled push 3x40m Farmer walk 3x40m WOD: 30 thruster (65/45) 30 pull ups 20 thruster (95/65) 20 pull ups 10 thruster (115/85) 10 pull ups **use one bar and add weight each round
Strength: Front squat 3×8 (about 65% of 1RM) Press 3×8 (about 65% of 1RM) WOD: 2X Run 800m 50 air squats