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04/02/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Weightlifting

1 power clean + 1 hang power clean + 1 hang squat clean (8×1 every 2:00 increasing)

Conditioning

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

31/01/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Strength/Accessories

Overhead Squat (5×3 every 2:00 building to max 3)

Conditioning

Metcon (Time)

For time

5 rope climbs

100m farmer carry 24/16

9 thrusters 43/30 (RX+ 52/37)

4 rope climbs

100m farmer carry 24/16

15 thrusters 43/30 (RX+ 52/37)

3 rope climbs

100m farmer carry 24/16

21 thrusters 43/30 (RX+ 52/37)

30/01/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

Get Ready for Dead’s (No Measure)

6 min AMRAP – Partners

P1 holds side plank (alternate) while

P2 15 Meter KB farmer carry – 6 KB DL –

15 Meter KB carry back

Strength/Accessories

Front Squat (5×3 every 2 min at 75%)

Conditioning

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

25/01/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Mobility

15 min mobility –

ROM WOD if you like

Conditioning

Metcon (1 Rounds for reps)

5 min Ascending ladder

1 devil press +1 bar muscle up

2 devil press + 2 bar muscle ups

3 devil press + 3 bar muscle ups

ect

res 4 min

5 min Ascending ladder

1 power clean + 1 T2B

2 power cleans + 2 T2B

3 power cleans + 3 T2B

ect

DB = 22.5/15

PC = 70/50