Tuesday 23JAN18

January 23, 2018WOD

CrossFit East River – WOD

• CrossFit WOD 180119 Tips With Tia-Clair Toomey
https://journal.crossfit.com/article/cfj-crossfit-wod-180119

• The Dumbbell Power Snatch
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2

Weightlifting

1: Clean (Perform 2 squat cleans every 2m for 12 m)

Post lightest weight used to comments

Metcon

2: Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Scroll to see scaling options.

Post time to comments.

Scaling

Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell

Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell

Women: 10-lb. dumbbell