01/11/2019

Encinitas – Group Class

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Warm-up

Run 200m

25′ each side Quadruped “table top position” banded side step

10 Clam Shells

10 Banded Squat in front of a squat rack

1/2 kneeling DB Shoulder Press

8 DB Windmill each side

a few PVC pass thru

5 PVC OHS

Burgener Warm Up

2-3 min of Mobility

Strength

Full Squat SNATCH… you may drop the bar after each set, but must immediately pick up bar for next reps.

Warm up to 60% then complete the following, If you don’t have a 1RM then lift by feel going heavier with each set….. If you are new to Squat Snatches or are not going heavy on the last 5 sets due to mobility, continue to work on 2-3 reps per set rather than 1 rep.

60%/4

65%/2

70%/2

75%/2

80%/2

85-90%/1 reps x 5 sets

Record lifts under Snatch…. … the Squat Snatch tab is only available for reference to help with percentages for those with current lifts placed here.

Snatch

Squat Snatch (for reference only)

Metcon

The goal today is to make it through 18.2 and have time to get a heavy lift in.

CrossFit Counter Culture Scaled Version of 18.2 (AMRAP – Rounds)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 40/25

Bar-facing burpees

12 min time cap

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

If you don’t finish before the time cap, then you did not scale appropriately for this workout.

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

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

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