Friday, October 8

6
Oct

Friday, October 8

Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 6

8 Goblet Squats w/ 1 sec Pause

4 Inchworms w/ Cobra

4 Stationary Spiderman Lunge w/ Twist

3 Sets:

5-4-3 Tempo Back Squats (2321)

*First set w/ light load, second set with moderate load, last with moderate-heavy

Weightlifting

Paused Back Squat (4×2)

@ 85-90%

Metcon

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
*Double DB Front Squats

(2 scores, time for 18.2 and load for 18.2a)

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Bright Spot

DB Front Squat

Clean

Squat Clean

Power Clean

Cool Down

1:00 Barbell Quad Smash/Side