FRI 03.02.18 Open 18.2

Supermans

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.2!

Workout of the Day (WOD)

WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
For Time:
Dumbbell squats
Bar-facing burpees *

WORKOUT 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a.

Weight for the dumbbells (m = 20/35/50’s, w = 10/20/35’s)
* Movements vary by division. Scaled and L1 = stepping burpees allowed

Post time for 18.2 and load for 18.2a. Ex: 6:52, 265# Rx.

And coming Saturday…

Partner WOD: TBA

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Front Rack Lunges: 3 sets of 8 lunges working up to heavy set of 8.

B. 5 Rounds [15 Minute Time Cap]:
7 Pullups (C2B = Rx+)
12 1-Arm Overhead Kettlebell Lunges (24/16kg) [6 right arm then 6 left arm]
21 Double Unders

Post load for lunges and time to complete WOD: 165#, 7:28 Rx+

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

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