Power CrossFit – CrossFit
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
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