S/S/S:

(Squat) Clean & Split Jerk

4@75%

3@80%

3@85%

Sets start every 3 min

 

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Third time through our C&J complex this cycle.  The weight stays the same as last time, but reps go up each set.  Therefore, sets increase to every 3 min.

WOD:

Open Re-Test

In 12 Min, Complete…

 

Workout 18.2

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

Dumbbell squats (50/35)

Bar-facing Burpees

 

and

 

Workout 18.2a

1-Rep-Max Clean

 

Video courtesy of the CrossFit Games.

So, with a running clock, you have 12 minutes to finish 18.2.  If you finish before the 12 minutes, the remaining time (up to the 12 min cap) is to complete 18.2a.

Let’s see how much we have improved since last March!

 

 

Scaling Options:

DB weight -> as needed

 

Cool Down:

Doorway stretch – 2 min per side

 

Couch Stretch – 2 min per side