Benchmark CF Open WoD 18.0

Group Warm-up
Bergener Snatch

Strength
SNATCH
15’ to find 1RM Snatch (Squat or Power OK) (No press out)

Coach’s Notes
We’ll go in 2 heats on this one, so break into groups of 2. Athlete 1 performs the entire WoD, while Athlete 2 looks for proper range of motion and counts reps. Heat 2, switch positions and do it again!

We’re doing this to show the ability to scale all the Open workouts properly. If this had been longer, the Beginner reps would most likely be shortened.

Daily WoD
OPEN WOD 18.0 21-15-9 DUMBELL SNATCH / BURPEES
21 – 15 – 9
Alternating Power Snatches 50/35 (L+R=2) Scaled) 35/20 Beginner 20/10
Burpee over Dumbell Rx) Pop Down/Pop Up, jump over dumbbell (not behind or in front of it) Scaled & Beginner) any way up and down, can step over dumbbell

Mobility
Roll Posterior
Lax Shoulders

Leave a Reply

Your email address will not be published. Required fields are marked *