Wednesday, January 31st

January 31, 2018

A.

METCON:

“18.0” Open Workout

21-15-9

Dumbbell Snatch (50/35) (Scaled: 35/20)

Burpees over the Dumbbell

 

*You will partner up and have your partner count your reps today, then you will switch.  This will simulate what it is like having a judge during the Open.

 

Dumbbell Standard:

All athletes will only be allowed to switch hands on the way down, once the

dumbbell has passed beneath eye level.  Last years rule about the dumbbell snatch was that you could switch the hand, which was holding the dumbbell over head.

 

New Burpee Movement Standards:

In addition to the dumbbell snatch being slightly re-worked, the burpee also had a change in its movement standard for this workout. An athlete must set the dumbbell down next to them in the direction they’re facing and jump over as so.

 

If at any point an athlete steps back or forward during the burpee portion, then they’re technically doing the workout scaled. The Rx’d burpee entails an athlete jumping back, and then jumping forward to count one rep.

 

This graph shows standings so far from Behind the Whiteboard on times for 18.0.

 

 

B.

BARBELL CYCLING:

For Time:

18 Push Presses (115/80)

18 Front Squats (115/80)

18 Hang Power Cleans (115/80)

Rest 2:00

 

15 Push Presses (135/95)

15 Front Squats (135/95)

15 Hang Power Cleans (135/95)

Rest 2:00

 

9 Push Presses (155/105)

9 Front Squats (155/105)

9 Hang Power Cleans (155/105)

Rest 2:00

 

6 Push Presses (175/115)

6 Front Squats (175/115)

6 Hang Power Cleans (175/115)

 

 

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