Main – CrossFitCoach Led Warmup (No Measure)Deadlift (10x10x8x6x4 in 12:00)Metcon (AMRAP – Rounds and Reps)CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-Facing Burpees 30 Overhead squats (120/90 lbs) 10...
Main – CrossFitCoach Led Warmup (No Measure)Snatch (20:00 e2mom one rep every 2:00 building in weights)Metcon (3 Rounds for reps)Complete as many reps of Power Snatch as possible in 5 minutes of: Row 1000 Meters 135/95 lb Power Snatch x Max Reps Rest 5 minutes,...
Main – CrossFitCoach Led Warmup (No Measure)Front Squat (5×2 in 10:00)Metcon (Time)For time: 12:00 time cap 5 Ground to Overhead (205/135 lbs)(165/105) 10 Ground to Overhead (185/125 lbs)(135/95) 15 Ground to Overhead (155/105 lbs)(115/75) 20 Ground to...
Main – CrossFit1: Coach Led Warmup (No Measure)Emphasis on quads, hamstrings and lower back.2: Back Squat2: Back Squat EMO2M for 14 min (7 Rounds for weight)Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Seated Strict PressStrict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchEMO3M for 15 minutes (five sets) Unsupported Seated Strict Press x 5 reps (sit...
Main – CrossFit1: Coach Led Warmup (No Measure)Shoulder mobility1.1: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Front Squat2: Front Squat EMO2M 16 Min 3 Reps (8 Rounds for weight)EMO2M for 16 minutes (8 sets) Front squats 3 repsCheck your Jan 23 performance and shoot to use the at least the same weight3: Metcon (AMRAP...
Main – CrossFit1: Coach Led Warmup (No Measure)Emphasis on shoulder mobility2: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 3 minutes of: 10 Snatches 75/55 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between...
Main – CrossFitCoach Led Warmup (No Measure)Snatch + Overhead Squat x 3 (5 sets)Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 minutesMetcon (Time)Three rounds for time of: 15 Handstand Push-Ups 20 Alternating Front Rack Lunges (135/95...
Main – CrossFitCoach Led Warmup (No Measure)Weighted Pull-ups (5×2 rest :30 between sets)Metcon (No Measure)Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60...
