Training for Friday, March 2nd


Warm Up
Group Circle
3 Rounds with Partner
7 Up Downs
4 Power Cleans 45/35
4 Front Squats
Partner Row
*Swap off rower each time partner finishes the 3 movements
Warm up clean to opening weight
Practice Rounds 1-2-3

Workout of the Day
CrossFit Games Open Workout 18.2
On a 12:00 Running Clock
Part 1: For Time
Dumbbell Squats
Bar Facing Burpees

*Rx 50/35, Scaled 35/20, Scaled 55+ 20/10
*Rx must be a jump back and jump up burpee.  Must jump over bar with both feet at the same time and land with both feet at the same time
*Squats start at the top of the rep (cannot squat clean first rep)
*DBs must be on the shoulders for the squats

Part 2:
In Remaining Time
Find a 1 Rep Max Clean
*any type of clean is allowed
*clean starts from the floor

Cool Down
400m Cool Down Walk or Light Bikiing
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg