Snatch skill work as prescribed.
Today (and the next four Saturdays) we are doing the CrossFit Games Open workout for the week. You do not have to be registered for the Open to come in and do this workout. If you are registered for the open, be sure to let a coach know so we can arrange a judge. You must turn in a signed scorecard in order to get your score validated.
Complete as many rounds and reps as possible in 9 minutes of:
6 minutes to establish a 1-rep-max clean and jerk
Workouts must be completed as a single 15 minute piece.
The CrossFit Games season has begun! Thanks to everyone who came out last night to watch the 15.1 announcement with us. Fridays will be a flex day of sorts during the next five weeks of the Open. You will have several choices today:
Fitness: 1) Press, 3×5 Linear Progression
2) Add 10-20% and do 3×3 Push Press
Performance: Push Press, 3×3 @ 80%
10-9-8-7-6-5-4-3-2-1 Ring Rows
1-2-3-4-5-6-7-8-9-10 Kettlebell Swings (53/35)
10 Ring Rows (RR), 1 Kettlebell Swings (KBS), 9 RR, 2 KBS, 8 RR, 3 KBS…
Rest 1 minute, then max double unders in a minute.
Fitness: Clean Deadlift + Hang Clean, work to a heavy single then back off ~20% work singles as time allows. If clean deadlift is consistent, work in cleans from the ground.
Performance: Three Position Clean: High Hang + Hang + 2″ above Floor
Teams of two, three rounds:
Each start at a different station. Only switch when both are done. Both will complete each station three times.
Fitness: Snatch deadlift + hang snatch, work to a heavy single then back off ~20% work singles as time allows. If snatch deadlift is consistent, work from the ground.
Performance: Snatch + Snatch Balance + Overhead Squat
Rest 1 Minute.
Score is number of double unders.
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat 4x 4 to 6 @80-85%
then, 4 Rounds:
Teams of 4 – Divide into 2 Pairs
For time complete:
The team completes 25 burpees in unison then moves to the 2 stations. Both Stations begin working simultaneously.
P1 and P2 at Station1 begin to work on the S2OH\Ring hold – OH Hold\Ring Dips until both have done their 25 S2OH and 25 Dips and the 100 cal have been completed by the second team (Station 2). Then the teams switch and complete the other station. Finally, the team completes 25 more burpees in unison.
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 3×6 @ 80-85%
1b) Pendlay Rows 3×6
5 minutes, as many rounds as possible:
Rest 1 Minute, then: