WOD

CROSSFIT
Open 18.2
In 12:00
1-2-3…9-10
Dumbbell Squats 50/35 (each hand)
Bar Facing Burpees
In remaining time, find a 1RM Clean

CROSSFIT
4 RNFT
100 ft Dual KB Front Rack Carry
30 Glute Bridge
30 Alternating V-up

5 RNFT
2 Wallwalks with Thigh/Shoulder Tap
15/12 Calorie Row


BOOTCAMP
3 min AMRAP X 6
20 Single Unders
10 DB Snatch
5 Burpees


BARBELL
Back Squat 6×6 @ 80%

CROSSFIT
15:00 Cap
10-9-8-…2-1 Hang Power Clean 105/75
3 Ring Dips between each set

BARBELL
Clean And Jerk
10×1 @ 85%

CROSSFIT
Skill Work – Linking Double Unders

10-10-8-8-6-6 Back Squat 135/95#
50 Double Under between sets”
NO RACK!!!!!


BOOTCAMP
Fight Gone Bad
4 Rounds For Reps
1 min Wall Balls
1 min Push Press
1 min Box Jumps
1 min Kettle Bell Sumo Dead Lift High Pull
1 min Cal Row
1 min Rest

BARBELL
Back Squat 6×2 @ 80%

CROSSFIT
Skill Work – Linking C2B

20:00 Cap
5 Rounds
5 Toe to Bar
5 Power Snatch 95/65

• 1 min rest-

5 Rounds
4 Pull-ups
4 Overhead Squats 105/75

-1 min rest-

5 Rounds
3 Chest to Bar
3 Squat Snatch 115/85


BARBELL
Clean
80-82.5-85-87.5
82.5-85-87.5-90
85-87.5-90-92.5

CROSSFIT
Find A heavy 5 Rep Back Squat In 15 min

Partner
50 RKBS
50 Med ball sit ups
50 Box jump overs
50 Wall ball passes

17 min time cap


BOOTCAMP
25 min AMRAP
20 RKBS
20 Goblet Squats
20 Sit Ups

CROSSFIT
Open 16.3
AMRAP x 7 Min
10 Snatch 75/55#
3 Bar Muscle Up

AMRAP x 8min
5 Side V-up (each side)
10 Plank Walk-up
15 Reverse Sit-up

This Saturday At 11am Interactive Talk About Squat Mechanics With Kyle The chiropractor

CROSSFIT
Strength
Bulgarian Split squats
3×8 each leg
Hold DB in each hand
Increase weight each set

Find a heavy 3Rep Split Jerk


BOOTCAMP
For Time
5 Rounds
3min
10 Kettle Bell Swings
5 Box Jumps
Max Cal Row
3min rest


Barbell
Muscle Snatch + 6 OHS
Start At 45% Of Your Snatch 8 Rounds To Build