Friday, dec. 29
Reminder we are closed Sunday, Dec. 31 and Monday, Jan. 1
Weightlifting:
1 High Hang Clean + 1 Hang Clean + 1 Clean
Every 2 mins for 10 mins.
Athlete Instructions
Can drop the bar after the hang.
Starting @ 60% and increasing to starting loads on the bar for 18.2
Athlete Notes
3 Position Clean, incorporating High Hang, Hang, and Floor Cleans. This sequence is excellent for reinforcing various phases of the clean, honing technique, and muscle memory. Athletes will do the High Hang and Hang positions unbroken, before dropping the bar and finishing with the full clean from the floor.
18.2 Rx'd - CrossFit Games Open
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs Bar Facing Burpee
Time cap: 12 mins (to complete both 18.2 and 18.2A)
Athlete Instructions
-Goal Time Domain: 5:00-8:00 minutes
-Time Cap: 12:00 minutes
Athlete Notes
-Primary Objective: Complete the 1-10 Reps in under 8:00 minutes
-Secondary Objective: Hit a 1 Rep Squat Clean @ 85%+ of your 1RM
-Stimulus: 18.2 Glycolytic / Muscular Stamina / Quad Burn 18.2a: Power + Speed Strength
-RPE: 9/10
Clean : 1 rep max
Time cap: 12 mins (to complete both 18.2 and 18.2A)
L1: 1 rep max hang clean