TUESEPT17 – OPEN PREP DAY

CrossFitAllen – CrossFit

Today we will be doing an Open Workout from years past to get your minds and bodies ready for the 2019 Open (#2).We will be doing this once a week until the Open.

Warm-up

Gen Warmup and Dynamic Stretch, then:

Santch Progession – PVC then Bar – 3 of each:

Down and Up (power pos)

Elbow’s High and Outside

Muscle Snatch

Snatch Land

Hang Power Snatch

Knee Power Snatch

Full Power Snatch

Conditioning

OPEN PREP DAY – 14.1

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
https://www.youtube.com/watch?v=I-E84llY-SY

Extra

2 Rounds for Time:

100′ Bear Crawl

20 Wall-Balls (20/14)

20/15 Calorie Assault Bike

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