CrossFit Open 18.2

18.2For Time · 12:00 (shared with 18.2A)

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Use the rest of the 12 minutes for 18.2A.

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: Two 50 lb (22.5 kg) dumbbells

Women: Two 35 lb (15 kg) dumbbells

Men: Official Scaled version: games.crossfit.com/workouts/open/2018/2?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2018/2?scaled=1

Dumbbells on the shoulders, hip crease below the knee, finish standing. Burpees: chest and thighs to the floor, jump over the bar from both feet.

Before: 3 sets × 8 DB Front Squats + 3 × 5 burpees.

Pacing: Fast but even. Every second you save is time for the clean in 18.2A.

After: Go straight into 18.2A.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Before: 5 squats, 5 burpees, then a few cleans building to your opener.

Pacing: Aim to finish in about 6 minutes to leave 6 for the clean.

After: Go straight into 18.2A.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Before: 6 min easy cardio + squat prep.

Pacing: Step-over burpees and lighter dumbbells; finishing comfortably matters more than speed.

After: Go straight into 18.2A.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2018/03/02; breakingmuscle.com 18.2 post