Friday, March 2, 2018

Power CrossFit – CrossFit

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WARM-UP

Assault Bike for 5 minutes

3 Rounds:

-10 Goblet Squats, slow eccentric, pause at bottom

-5 Perfect Burpees

A Perfect Burpee is as follows: Kick the feet back and place the hands flat on the floor. Perform a pushup, then kick the feet up so that you are sitting in a squat. Pause in that position, then stand and jump.

5 Hang Power Cleans, 4 Front Squats, 3 Hang Squat Cleans (empty barbell)

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

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

STRENGTH

Overhead Weighted Lunges

Back Extensions

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