Strength
1a: Close Grip Bench 4×8
1b: Ring Rows 4×10
Intent: Complete as a class in EMOM style. Today’s work done as a superset, push/pull. Loads for close grip bench press should be perfect form but challenging.
Metcon Prep
Complete as 3min EMOM
2 Rounds at Game Speed
6 Alt. DB Snatch
6 Squat Thrusts
2 Rounds at Game Speed
6 Alt. DB Snatch
6 Squat Thrusts
Metcon
CrossFit Games Open 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-oversM: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-oversM: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Intent: This workout should be fast-paced, around 85-90% of your max HR effort. DB Snatch = CF Open from last year.
If you are participating in the 2018 CrossFit Open this is an opportunity to practice the DB Snatch standards and game plan.
If you are participating in the 2018 CrossFit Open this is an opportunity to practice the DB Snatch standards and game plan.
$ Out
1a) 1 1/4 KB Tricep Extensions: 4×10
1b) Banded Plank Rows: 4x10ea
1b) Banded Plank Rows: 4x10ea