22 Dec, 2021
12.22.21
Metcon
90 secs/side Couch Stretch
Then for 8 mins complete 2-3 sets of:
1 min of Singles
8 Prone WTY Stretches
5 Hang Muscle Snatches
5 OH Squats
5/side OH Reverse Lunges
Then for 8 mins complete 2-3 sets of:
1 min of Singles
8 Prone WTY Stretches
5 Hang Muscle Snatches
5 OH Squats
5/side OH Reverse Lunges
Metcon
Technical Focus: Snatch Balance
Complete 3 sets of 3 reps focusing on technique
Complete 3 sets of 3 reps focusing on technique
Snatch (EMOM x 12 mins: 1 rep building to heavy single)
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
You can scale as follows:
DUs – Same # of Singles
OH Squats – OH Plate Lunges (45/25)
Ring and Bar MUs – 16 C2B or Pull Ups / 20 Jumping C2B/Pull Ups
DUs – Same # of Singles
OH Squats – OH Plate Lunges (45/25)
Ring and Bar MUs – 16 C2B or Pull Ups / 20 Jumping C2B/Pull Ups
Metcon
Optional Extra Work
Complete the following for quality:
21-15-9 Strict Pull Ups
21-15-9 DB Bench Press (50/35)
30 GHD Sit Ups or Feet on Bench Crunches or Anchored Sit Ups
Beginners should work with 2 or even 3 reps here. Do not try for a 1RM unless technique is sound.
For those not comfortable with the Snatch we can scale to 3/side OH DB Lunges or one DB OH with other in Front Rack for more of a challenge.