2018 Cycle 4 – Week 1 Day 2

Warm-up
Warm-up
Row 50/35 Calories

Weightlifting
Back Squat (Die Set )
Pick weight you think you can do for 8-15 reps. If you go more thats okay. Add more weight next week, if you only get 8, I would use less weight next week.
Warm up (% is off weight you picked):
8 reps @50% Slow and controlled
6 reps @75% Speed
Like it says DIE SET. Rep out 1 set till failure. Please use a spotter if you don’t know how to bail the weight.

Metcon
CrossFit Games Open 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Extra work
Death by Unbroken Chest to Bar
Minute 1 – 1 CTB
Minute 2 – 2 CTB
Minute 3 – 3 CTB
Etc..

Scale to Pull ups or Ring rows, Still unbroken
Metcon
4 Rounds:
20 GHD Sit Ups
20 Dumbbell Thrusters 50/35s
Rest :90
Metcon
Every 2:00 Minutes for 20 Minutes
10/8 Calorie Row
10/7 Calorie Ski
10/7 Calorie Bike