Open Gym Strength and Conditioning – CrossFit

Warm-up

Banded 7’s

-into-

AMRAP 8

30 seconds jump rope

5 snatch deadlifts

4 muscle snatches

3 high hang power snatch

2 power snatch

***for all BB lifts start with PVC and move to barbell

Strength

Power Snatch (Every 2 minutes for 6 sets
6 power snatches

**weight should be less than 50% 1RM
Complete in singles
Same weight across for all 6 sets )

Movement prep/Workout prep

1 set

10 double unders

4 pull-ups

2 deficit pushups

Freedom

XXXIII Olympiad (AMRAP – Rounds and Reps)

10:00 AMRAP

50 Double Unders

10 Pull Ups

10 Deficit Push Ups (4″/2″)

Independence

XXXIII Olympiad (AMRAP – Rounds and Reps)

10:00 AMRAP

35 Double Unders

8 Pull Ups

8 Push Ups

Liberty

XXXIII Olympiad (AMRAP – Rounds and Reps)

10:00 AMRAP

50 Single Unders

10 Ring Rows

10 Bar Push Ups

Target time

Target number of Rounds: 4.5 Rounds +

Minimum number of Rounds before scaling: 3 rounds