The 2018 CrossFit Open is complete! Congrats to all those that stuck with it and completed all 5 workouts. Friday evenings will now have our normal 4, 5 and 6pm classes. Mahalo!
WOD:
#50/50
At the 0:00, Part #1
AMRAP 5: Push Press
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 8:00, Part #2
AMRAP 5: Back Squat
21 Repetitions – 155/105
21 Repetitions – 185/135
Time Remaining, Max reps – 225/155
Rest 3:00
At the 16:00, Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Stimulus wise, for all three parts, here is what we are looking for:
First weight – A moderate loading that we could complete 20+ repetitions with, fresh.
Second weight – A moderate-to-heavy loading that we could complete 15+ repetitions with, fresh.
Third weight – A heavier loading that we could complete 10+ repetitions with, fresh.
*Use a rack for the Push Press and Back squats
BeachFit will do:
#50/50
At the 0:00, Part #1
AMRAP 5:
600m Run or Row, or 30/21 Cal Bike
Time Remaining, Max Pushups
Rest 3:00
At the 8:00, Part #2
AMRAP 5:
600m Run or Row or 30/21 Cal Bike
21 KB Goblet Squats
Time Remaining, Max Lunges
Rest 3:00
At the 16:00,
AMRAP 5:
600m Run or Row or 30/21 Cal Bike
21 Ab Mat Sit Ups
Time Remaining, Max KB Swings
