Wednesday, January 18

CrossFit M3 – CrossFit

Warm-up (No Measure)

5 rounds:

50 feet or so of oh walking lunges. You can keep the weight the same or progressively ramp up.
Goal is to practice oh lunges for open, so don’t go too heavy. play around with equipement You can use KB, DB one arms both arms, etc.

Snatch (3, 3, 3, 3, 3, 3)

6 sets @ 80% of best power snatch:

1 snatch high pull

1 power snatch

1 squat snatch
In the high pull you should be ending with high elbow and on the toes, wrist inward (like a scarecrow). Your goal is to fins that position in both the power snatch and the squat snatch

Metcon (Time)

Time cap 12 minutes:

60 bar facing burpees

30 OHS 120/90

10 muscle ups

*amrap thrusters with the rest of the time (same bar)
This is the first part of open workout 11.2. Burpees need to start off controlled. OHS should be as close to unbroken as possible (especially if you are good at muscle ups). Once at muscle ups, go for one big set, aim for 10.