Friday 16 February 2018
Warmup: 5 minutes foam rolling, then…
High Plank to Side Plank (10 on each side)
Turkish get-ups with light dumbbell (2 each side)
Slow Banded good-mornings (10 reps)
Glute bridges (10 reps)
Dumbbell snatches with light dumbbell (5 each side)
WOD: CrossFit Open 18.0
Partner up and judge each other
21-15-9 Dumbbell Snatches Burpees
Optional Strength (Post WOD)
Superset 5 sets max Ring Pushups
Last years rule about the dumbbell snatch was that you could switch the hand, that was holding the dumbbell over head. The new rule is that changing over head makes the snatch a no rep.
Now you must change hand while the dumbbell is below eye level to make it count.
As always both sides of the dumbbell have to touch the floor before going up again.
The weight of the dumbbell was 50 lbs/22,5 kg for men and 35 lbs/ 15 kg for women.
New Burpee Rule
The rules of the burpee has also been fixed.
In the 18.zero in the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time. You also had to jump with both feet over the dumbbell, you were allowed to take a step towards the dumbbell if you had somehow jumped to far or if you where not at the dumbbells side.
If you don´t jump, just step backwards, then it will be judged as a scaled version. Of course as always your chest has to touch the floor when you go down.
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