Posted on January 22, 2018


18.Zero

Event Date: January 22, 2018

Weightlifting
FRONT SQUAT:: Every 2' for 12' (Weight)
Every 2' for 12' (7 total sets) reps of -
2/4/1/8/1/4/2
*Use 95% of your 5rm for all sets.

Metcon...
18.Zero

21-15-9 reps for time of:
Dumbbell Snatches (50#/35#)
Burpees, jumping over the dumbbell

*Scaled:: 35#/20#
**Use this workout as a chance to practice
for the Open. Each Open workout will
offer specific weights and movement
standards that allow everyone from
teenagers to masters to participate. Pick
the option that is appropriate for you.
This is a sprint wod and try to test your
endurance by aiming to finish sub 5:00.
***Alt arms each rep for DB Snatches.

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