Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

10 minutes with a PVC or Empty Barbell

Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

5 minutes, 2-3 times through

Focus on footwork and finishing the pull

2. Strength Prep

3 Squat Snatch x 10 sets @60-75% of 1RM Snatch

* Complete a set every minute (10 minutes)

3. Workout Prep

2 sets:

2 Burpees

5 Wall Balls

Strength/Accessory

Snatch

3 Squat Snatch x 10 sets @60-75% of 1RM Snatch

* Complete a set every minute (10 minutes)

Workout

Workout (Time)

Leonardo da Vinci

Freedom (RX’d)

For Time

21-15-9

Burpees

42-30-18

Wall Balls (20/14)

(KG conv: WB 9/6)

Independence

For Time

18-12-6

Burpees

36-24-12

Wall Ball (20/14)

(KG conv: WB 9/6)

Liberty

For Time

15-12-9

Up Downs

30-24-18

Wall Ball Thrusters (light)

Target time: 7-8 minutes

Time cap: 13 minutes

Mobility (No Measure)

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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