Yesterday’s WOD

2018 Open Cycle Week 1 Day 3
Warm-up
Warm-up
3 Steady Rounds:
20 Box Jump Overs 20/16″
15 Calories on Ski/row
10 Overhead Squats barbell
Weightlifting
Clean and Jerk (EMOM 10 Min @ 80%)
Use this time to perfect the movement. You can drop % if need be.
Metcon
Metcon
3 Rounds:
50 Wallballs 20/14lbs
Run 400m
Row/Ski 500m
Bike 1000m
Extra work
Metcon
Flush
20-40 minutes on the bike at a comfortable pace.

Today’s WOD

2018 Open Cycle Week 1 Day 4
Warm-up
Warm-up
3 Rounds:
Bike 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)
The warm up should be done about 70-80% pace. Rest as long as it takes to get your heart rate down and ready for the open workout.
Metcon
Crossfit Games Open 18.1 (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Cool Down
Metcon
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace
Metcon
ROMWOD

 

Tomorrow’s WOD

No WOD available