WELL-13 small.jpg


At very low intensity (walk through pace):
21 Calorie Row
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
15 Calorie Row
5 Kip Swings, 10 Pushups, 15 Sit-Ups
9 Calorie Row
5 Toes to Bar, 10 Pushups, 15 Kettlebell Swings

Spend several repetitions feeling out the dumbbell hang clean and jerk, using about half of our workout weight. Focus here, in reference to the video, is meeting the dumbbell in the clean (versus it crashing). After several sets, feeling out this movement:

2 Rounds, at light intensity:
3 Toes to Bar
3 DB Hang Clean and Jerks, each side (half working weight)
6 Calorie Row

Build to our working load for the dumbbell, followed by:

2 Rounds, at moderate intensity:
3 Toes to Bar
3 DB Hang Clean and Jerks, each side
6 Calorie Row

Rest as needed, followed by by a final dry run round. In this final round, athlete’s should use discretion, but it is advised to complete a full round for a time reference. After completing your final dry run round, rest 3:00-5:00 minutes, and begin.

WOD- Crossfit Open 18.1

8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Calorie Row

Change arms after (5) repetitions of the dumbbell hang clean and jerks.
Score for the workout is rounds plus repetitions.