2018 Cycle 4 – Week 3 Day 2

Warm-up
Warm-up
60 Bar Facing Burpees

Yes that’s the warm up, work on efficiency and new rx standard if you plan to rx the Open

Weightlifting
Back Squat (Die Set)
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up 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 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

There is no rest after this. you must start 15.1a as soon as you are ready
CrossFit Games Open 15.1A
6-Minutes to Establish:
1-RM Clean and Jerk
Metcon
3 Rounds:
Run 400m
40 GHD Sit Ups/weighted situps 25/10
7 Deadlifts 405/275lbs

Extra work
Metcon
3 Rounds;
50′ Heavy Sled Pull (hand over hand)
30 Alt Pistols
50′ Sled Pull
Rest 2:00

Score time includes rest
Metcon
4 Rounds:
Row 250m
Run 600m
Row 250m
Rest 3:00