Three Position Snatch (Ground, Right Below Knee, High Hang)
1X65%, 1X70%, 1X75% based on 15Feb 1RM
Video courtesy of Catalyst Athletics. Again, this cycle, we will do a three-position Snatch (Ground, right below knee, and high hang). Little heavier %s this week. Goal is to hold onto the bar throughout the complex. Also, these should be squat snatches
WOD:
Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold
There is no running clock on this WOD. Take as much rest between attempts as needed. Each set you is unbroken.
Scaling Options:
L-Pull Ups –> Strict Pull Ups
HS Walk -> Shoulder Taps (see vid)
Pull Ups -> Buddha pull ups
HS Hold -> Wall Walk as high as you can and hold(see vid)
Video courtesy of Doug Chapman. Demo of shoulder Taps and also partial wall walk.
1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (50/35) Bar-facing Burpees
pics and video courtesy of the CrossFit Games
Workout 18.2a
1-Rep-Max Clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.
NOTE: The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The barbell MUST be loaded with standard-height bumper plates for the athlete to jump over (scaled masters excluded).
If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.
The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.
Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.
TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.
For full movement standards and score card, click here
Scaling Options:
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed
Three Position Clean (Ground, Right Below Knee, High Hang) + 1 Jerk at the end
1X60%
1X65%
1X70%
based on 15Feb 1RM
Video courtesy of Catalyst Athletics. For this cycle, we’ll do a three-position clean. Goal is to hold onto the bar through the three cleans, and then finish with one Jerk at the end.
WOD:
1 Round of 2 Min work, 1 Min Rest with the following movements:
Odd – 3 KB Deadlifts, 4 Russian Kettlebell Swings, and 5 American Kettlebell Swings (53/35)
Even – one Toe2Bar, one Chest2Bar Pull Up, and one Bar MU
So, every odd minute, complete 3 KB Deadlifts, 4 Russian KBS, and 5 American KBS (53/35). The remainder of the minute is rest. For the even minutes, complete one Toe2Bar, one Chest2Bar Pull Up, and one Bar MU. Goal here is to not drop off the bar until doing all three moves.
WOD:
“Helen”
3 Rounds:
400M Run
21 Kettlebell Swings (53/35)
12 Pull Ups
Compare to 20170906
Time to do a comparison on a benchmark we did back in Aug. Shoot for a sub-12/15 min range if you can.
Scaling Options:
T2B -> Knee Raise
C2B -> Chin Above -> Buddha Pull Up
Bar MU -> 1 burpee and one jumping pull up per rep
This will be the pull movement for our cycle. Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.
Complete as many rounds as possible in 20 minutes of: 8 Toes-To-Bars 10 Dumbbell Hang Clean & Jerks 14/12-Cal. Row
This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.
The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep
For full movement standards, and score cards, click here.
Scaling Options:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Video courtesy of Rogue Fitness. Little different squat on this cycle. The Zercher Squat is easily one of the most overlooked squats out there. Reasons range from comfort level to lack of confidence in the position. That being said, focus on keeping proper form over huge loads this cycle. If done properly, this is an excellent way to improve explosion out of the bottom of squats, great for hip mobility, and awesome for core engagement.
pic courtesy of CrossFit Oak Harbor. Don’t forget, the 2018 Open begins Thursday night! Each week, the Open WOD will be our daily WOD, so be ready to have some fun! Don;t forget, week 4 of the Open happens in AZ, and there will be a special Military Edition of the Open right after the main show on CrossFit HQ’s Facebook page. Come out and join in the festivities!
Joint Strike CrossFit 