Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate back squat sets with strict pull-up sets.
Category: Pre Workout / Skill
Advanced RX: EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Run, Pull-ups and Hang Power Snatches
Advanced RX Class:
EMOM for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
3 RFT: Run, Pull-ups and Hang Power Snatches
3 rounds for time of:
Run 400m
20 Pull-ups
10 Hang Power Snatches (115#/75#)
Photos by @robcwilsonAbove: Brian’s reaction to the day after 18.2.
If you haven’t entered your score then make sure you submit it by Monday at 5pm. If you have to make it up come to any day class Monday and your last chance is the 4pm class. Make sure you are entering your score early enough to be sure it gets in. Don’t wait and risk it.
CrossFit Games Open 18.2: Preliminary Analysis
Advanced RX: EMOM for 10 mins: Hang Squat Snatch
Advanced RX: EMOM for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Use mats
CrossFit Games Open 18.2 & CrossFit Games Open 18.2A
CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs
Bar Facing Burpee
YOU MUST ALSO POST A SCORE FOR 18.2A – RX’D.
12 Minute Time Cap (to Complete Both 18.2- Rx’d and 18.2A – Rx’d)
Posting a score of 0 for 18.2A – Rx’d will still rank you higher than anyone who did 18.2 – Scaled. Not logging a score for 18.2A – Rx’d will rank you lower than people who did 18.2A – Scaled.
* One pair of dumbbells, one barbell per athlete only
Must use collars, collars must be on outside of all plates on barbell
* DB Squat cleans are NOT allowed. You must muscle or power clean to your shoulders then Front Squat BELOW parallel.
* DB’s must be held on the shoulder but there is NO requirement to maintain grip on the DB during the squat
* RX: Must jump both feet back/jump both feet up for burpees (stepping up/back is scaled). 2 foot jump over bar. Must be perpendicular to bar (Bar-facing)
CrossFit Games Open 18.2A
1-rep-max clean
ONLY LOG A SCORE TO 18.2A – RX’D IF YOU ALSO DID 18.2 – RX’D.
This is Part 2 of 18.2 – Rx’d. Log a score of 0 even if you hit the time cap in 18.2 – Rx’d.
* If you finish 18.2 within 12 min. and have time to 1RM clean, you can power, squat, or split clean. You must have collars back on to lift.
* Smallest increments for load are 1lb. (1/2 lb. plates on each side)
* Athlete can have help to load their bar
CrossFit Games Open 18.2 & CrossFit Games Open 18.2A & CrossFit Games Open 18.2 – Scaled
CrossFit Games Open Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat (50#/35#)
Bar Facing Burpee
If you complete 18.2 inside the time cap then continue with 18.2A
12 Minute Time Cap (to Complete Both 18.2- Rx’d and 18.2A – Rx’d)
* One pair of dumbbells, one barbell per athlete only
Must use collars, collars must be on outside of all plates on barbell
* DB Squat cleans are NOT allowed. You must muscle or power clean to your shoulders then Front Squat BELOW parallel.
* DB’s must be held on the shoulder but there is NO requirement to maintain grip on the DB during the squat
* RX: Must jump both feet back/jump both feet up for burpees (stepping up/back is scaled). 2 foot jump over bar. Must be perpendicular to bar (Bar-facing)
CrossFit Games Open 18.2A
1RM clean
This is Part 2 of 18.2 – Rx’d. Log a score of 0 even if you hit the time cap in 18.2 – Rx’d.
* If you finish 18.2 within 12 min. and have time to 1RM clean, you can power, squat, or split clean. You must have collars back on to lift.
* Smallest increments for load are 1lb. (1/2 lb. plates on each side)
* Athlete can have help to load their bar
CrossFit Games Open 18.2 – Scaled
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat (35#/20#)
Bar Facing Burpee*
If you complete 18.2 Scaled inside the time cap then continue with 18.2A
12 Minute Time Cap (to Complete Both 18.2 and 18.2A)
*Scaled is allowed to step up/down on burpees
Note:
Posting a score of 0 for 18.2A – Rx’d will still rank you higher than anyone who did 18.2 – Scaled. Not logging a score for 18.2A – Rx’d will rank you lower than people who did 18.2A – Scaled.
Posting a score of 0 to 18.2A – Scaled will still rank you higher than anyone who does not log a score at all.
Photo by @robcwilson
Submit your scores! Don’t wait. If you are registered and need to make this up then Monday is the day. Complete it at any class until 5pm. At 5pm your score must be posted for 18.2 to the Games site. If you can get to any AM class Monday that would be a safe bet to get it completed in time.
Tonight was a ton of great energy in the gym for Friday Night Lights! It gets better and better each week.
Submit your scores! Don’t wait. If you are registered and need to make this up then Monday is the day. Complete it at any class until 5pm. At 5pm your score must be posted for 18.2 to the Games site. If you can get to any AM class Monday that would be a safe bet to get it completed in time.
Tonight was a ton of great energy in the gym for Friday Night Lights! It gets better and better each week.
All of the CrossFit Open 18.2 Tips, Tricks, Strategy, Prep Videos
Hang Power Clean 2-2-2-2-2 & 3 RFT: Rows, Wall Balls and Chest-to-bar Pull-ups
Hang Power Clean 2-2-2-2-2
Hang Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Balls and Chest-to-bar Pull-ups
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Chest-to-bar Pull-ups
Photo by @robcwilson
Is Coach Peter resting or praying for no thrusters and double-unders for 18.2?
We find out tomorrow with the announcement at 5pm in the lobby. Come join us to see what is in store for us!
18.1 Workout Analysis
Is Coach Peter resting or praying for no thrusters and double-unders for 18.2?
We find out tomorrow with the announcement at 5pm in the lobby. Come join us to see what is in store for us!
18.1 Workout Analysis
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go use mats. No drops from top. Choose a moderately heavy working set of 5 for DL. Not a 5RM.
Deadlift 5-5-5 & 5 RFT: Deadlifts, Box Jumps and Kettlebell Swings
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Deadlifts, Box Jumps and Kettlebell Swings
5 rounds for time of:
9 Deadlifts (225#/135#)
15 Box Jumps (24″/20″)
21 Kettlebell Swings (53#/35#)
Photo by @robcwilson
18.1 is behind us! What is in store this week for 18.2? Well since Dave Castro posted a hint of burning coals I think it basically means we are all going to die. Probably with double-unders and thrusters or deadlifts and box jumps since I programmed those this week.
Front Squat 5-3-1 & 5 RFT: Thrusters and Double Unders
Front Squat 5-3-1
Front Squat 5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Thrusters and Double Unders
5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 52
Score submissions are closed for 18.1! This Thursday at 5pm we will learn what 18.2 is. Drop by the lobby to watch the live stream.
Update Show: 18.1 Leaderboard Instant Update
Ro vs Boz is Back! Watch Them Compete Against Each Other in CrossFit Open Workout 18.1
CF Games Open Team SnoRidge CrossFit Roster Count: 52
Score submissions are closed for 18.1! This Thursday at 5pm we will learn what 18.2 is. Drop by the lobby to watch the live stream.
Update Show: 18.1 Leaderboard Instant Update
Ro vs Boz is Back! Watch Them Compete Against Each Other in CrossFit Open Workout 18.1
Front Squat 5-3-1
Front Squat 5-3-1
Front Squat 5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.