TUESEPT24 OPEN PREP DAY

CrossFitAllen – CrossFit

Warm-Up

General Warm-up and stretch, then…

5 Double DB DLs

5 DB Cleans

5 DB Front Squats

5 BB Romanian DLs

5 Elbow Rotations

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Squat Cleans

METCON

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Scaled Men’s is 35 lb DBs and stepping burpees

Scaled Women’s is 20 lb DBs and stepping burpees

METCON

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Extra

4 Supersets:

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups/Max HSPUs/Max HS Hold/2 Wall Walks

Rest 1:30 Between Sets.

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