Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry Or Banded 7’s -into-

10:00 Amrap

45-second Row

5 Muscle Snatch (empty bar)

5 Push Press (empty bar)

5 Up Downs

Movement prep/Workout prep

With a partner:

3 sets:

5/4 Calorie Row (each)

2 Power Snatch (build across sets)

2 Shoulder to Overhead (build across sets)

2 Bar Facing Burpees

Affiliate compete

The evil queen (Time)

Teams of 2

150/120 Calorie Row

30 Power Snatch (155/105)

120/90 Calorie Row

60 Shoulder to Overhead (155/105)

90/70 Calorie Row

60 Bar Facing Burpees

Freedom

The evil queen (Time)

Teams of 2

120/90 Calorie Row

30 Power Snatch (135/95)

100/80 Calorie Row

45 Shoulder to Overhead (135/95)

80/65 Calorie Row

60 Bar Facing Burpees

Independence

The evil queen (Time)

Teams of 2

100/75 Calorie Row

30 Power Snatch (115/80)

80/65 Calorie Row

45 Shoulder to Overhead (115/80)

60/48 Calorie Row

60 Bar Facing Burpees

Liberty

The evil queen (Time)

Teams of 2

80/65 Calorie Row

30 Dumbbell Snatch (moderate)

60/48 Calorie Row

45 Dumbbell Push Press (light)

40/32 Calorie Row

60 Up Downs

Mayhem Mini-Pump

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7 10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7

*Rest 3 minutes b/t rounds