Wednesday WOD 21-2-18

February 20th, 2018

Wednesday WOD 21-2-18

The 2018 CrossFit Open starts this Friday the 23rd February. It is the first step in a worldwide CrossFit competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 23rd, CrossFit HQ will release a workout online to be completed by the following Tuesday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every “Friday Night Under Lights” and then on Saturday Mornings.  If you have not registered yet go to https://games.crossfit.com

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

+ Optional Extra’s in Open Gym.

1. Overhead Squat
Build to a Moderate Set of 3

3. Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

Thank You: http://comptrain.co/individuals/home/