2018 Cycle 4 – Week 2 Day 2

Warm-up
Warm-up
Run 1000 M OR Ski/Row 1200

Weightlifting
Back Squat (Die Set)
If you hit less than 8 reps last week, lower the weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight

Metcon
CrossFit Games Open 16.1
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Rx Peeps, get use to the new burpee standard
Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

M 70 lb. F 53 lb.
Time cap: 20 minutes

Accessory work
Dumbell Clean and Jerk
Heavy Dumbbell Clean and Jerk
5×10
Rest 2-3 Minutes

Extra work
Metcon
5 Rounds:
21 Push Press 95/65lbs
7 Muscle Ups
Rest 2:00

Rest included in score
Metcon
3 Rounds:
AMRAP 5:00
Climb the ladder
3 Calorie Row
3 Calorie Bike
6/6, 9/9, etc..
Rest 2:00
Start over each AMRAP