Pre: Movement Standards

WOD: “CrossFit Open 18.2 and 18.2a“

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35/20)
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Post: 3 RNFT: 28 Banded Good Mornings, 21 GHDSU, 15 DB Bicep Curls

Pre: Bench Press 10-1 (3/4 Bodyweight)

WOD: For time: 5 Rounds:

-8 Power Snatches (135/95/65)

-18/15 Cal Bike/Row

Post: 4x:20 L-Holds on Rings

PRE: 4 min EMOTM: 3 Squat Cleans, 3 min EMOTM: 2 Squat Cleans, 3 min EMOTM: 1 Squat Clean, 1 min rest between EMOTM’s, increase in load as reps go down.

WOD: 21-18-15-12-9:

• Deadlifts (185/145/105)

• Hand Release Push-Ups

POST: 75 Weighted Sit Ups