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Warm-up 400 meter jog 5 minutes: Work on snatch technique Regular WOD 20 minutes to establish: 1 rep max snatch 5 minutes: Work on clean & jerk technique 20 minutes to establish: 1 rep max clean & jerk If desired, post scores to comments!
Warm-up 7 minutes (steady) Boot strappers – 10 Leg swings – 10 Squat jumps – 10 Heavy 5 Rounds: 200 meter sprint Regular WOD 8 minute AMRAP: a) Burpees – 1 b) Box jump over (24″/20″) – 3 c) Burpee – 3 d) Box jump over (24″/20″) – 3 ….5 & 5, 7 & […]
Warm-up 7 minutes (steady) Bear complex (45#/35#) – 3 V-up with wall-ball (20#/15#) – 8 100 meter run with wall-ball (20#/15#) Heavy Every 2 minutes for 10 minutes: a) Double-unders – 40 b) Pull-ups – 10 *Switch every rep Time Cap 25 minute cap If desired, post scores to comments!
Well the CrossFit Games Open is officially OVER! Congrats to everyone who survived it. There were so many great performances from everyone at Hub City. On 15.1A more than 5 people PR’d on their clean & jerk. That’s a great accomplishment, especially considering the 9 minute AMRAP we had to complete before maxing out. 15.2 […]