GENERAL PHYSICAL PREPARATION
WARM UP
X-Band Walks x 2:00
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then with an empty barbell
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then with an empty barbell
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
STRENGTH/SKILL
Squat Snatch (2 EMOM 6 )
* @80%
* try to add 5lbs from last week
* reset after each rep
* try to add 5lbs from last week
* reset after each rep
Speed Front Squats (4 EMOM 6)
* @65%
* try to add 5lbs from last week
* try to add 5lbs from last week
METABOLIC CONDITIONING
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#
* masters 35lbs
ACCESSORY
Accumulate 50 supermans with 1 ct pause at top