18.1

18.1 is an option Friday or can be done during the Saturday grind (or any open gym).

The workout, scaling options and movement standards are here:  https://games.crossfit.com/workouts/open/2018

18.1: 

20 minute AMRAP

8 toes to bar

10 dumbbell hang clean and jerk (50/35)

12 cal row  

(a kettle bell can be subbed for a dumbbell unless you are submitting for the open) 

 

Have fun!! 

Schedule

Hi Everyone!  The schedule this week has a few changes. 
Saturday classes on 2/17 and 2/24 are at 8:30am.
Monday 2/19 6:30am has been cancelled.

The workouts next week will be mostly bodyweight/light weight movements to help your body recover from the last 6 weeks of strength.  We are so proud of all the HUGE PR's we saw all around on the lifts we did.  Starting 2/26 we will start a new stamina strength cycle for 6 weeks where we will focus on being under a load for a longer period of time.  The sets will be longer, lighter weight.  We can't wait to see how everyone does!

Monday 2/12/18

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1 Rep Max Week!  It's time to test your strength and see the progress you have made over the last 6 weeks.  You can continue with the 5x5 for find your 1 RM, it's up to you.

Warm-up:
3 Min. Campfire Squat
3 Sets:
10 Spiderman Lunges
10 Squat Thrusts
10 Good Mornings

WORKOUT:
Back Squat - 1 Rep Max

For Time:
4 Rounds:
40 DU's
30 Air Squats
20 K2E
OR
Deadlift 1 Rep Max

CORE:
50 Leg Raises