Warm up-
As a class starting on the hour! If you are there early please row, stretch, double under practice, pull ups , run, bike…. or anything you need to work on.
30 Squat Therapy squats with a 2 second hold at the bottome, then head to the rack and find an empty bar
Strength- as these weights get heavier, we will allow more time!
12 Minutes to complete your 20 Rep Back Squat (Keep in the 12 minutes time cap, the class is NOT waiting for you)
Strength- 20 rep back squat day. Use your sheets, add 5 pounds onto last time!
Meet at the board, go over dumbbell snatches and burpees using “The Open” standards. This wod is a Sprint. Wod 2 is at the bottom of the page.
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Scroll to see scaling options.
Related:
• CrossFit WOD 180119 Tips With Tia-Clair Toomey
• The Dumbbell Power Snatch
Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.
Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
***********************************************Extra work******************************************
5 rounds
1 sled push
20 Doubles
14 pistols (7 each leg) or 28 air squats