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CrossFit — February 4, 2019

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WOD

Strength+Skill
10 rounds every 90 seconds — alternating
Muscle-ups (6)
Work on a muscle up progression! What you do will depend on your skill level. Ask your coach for help.

Examples: false grip ring row, transition on low ring, banded transition, transition on high ring, jumping transition on high ring, pull to hip on high ring, or just good old muscle ups! It could just be that you need to work on pullups which is great too (gotta walk before you run).

Whatever you do — get 6 reps of it in each round.

WOD
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

18.2 Tips & Facts

Top 5% score: 6:00
First half is of WOD is 1…7, pace accordingly
It is worth to do all sets unbroken but make sure to not rush too much at the beginning
Quick transitions in first 3 sets
Start your 1 RM clean with 90% of current 1 RM

Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Broad Jump (6 @ 6’/4′)
The black mats are 6′ x 4′
If you can’t make the 6’/4′ target — scale to jumping as far as you can