28
Nov
Monday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
ATYT x 10
Into.
2 rounds
5/5 T Spine Rotations
5 up downs
5 Snatch Deadlift
5 Hang Snatch High Pulls
5 BTN Snatch Push Press
Into..
Power Snatch Prep
Strength
Power Snatch (1 x 3)
Build to a moderate 3 rep TNG power snatch
~75-80% of 1RM
12 min clock
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Scaled
Less weight
7-8 rounds