Open Gym Strength and Conditioning – CrossFit

Warm-up

Warnm -up (No Measure)

1. Movement Prep/Activation

3 sets:

10 PVC Pass Throughs

10 Dynamic Squat Stretches

10 Alternating V-Ups

-into-

8:00 AMRAP

45-second Machine

5 Clean Deadlifts

5 Front Squats

5 Bench Press

5 Snatch Grip Push Press

5 Overhead Squats

2. Workout Prep:

Use this time to set up stations (Bench) and start warming up your Squat Clean.

Workout

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Freedom (RX’d)

1RM Clean

1RM Bench Press

1RM Overhead Squat

-30:00 Time Cap-

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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