Strength/Skill: DB Snatch 4-4-4-4-4-4-4 MetCon: "OPEN 11.1" 10:00 AMRAP 30 Double unders 15 power snatch (75/55#) Competitive Bonus: Snatch Work: 2-2-2-2-2 Work up to a heavy double Touch 'N Go Snatch. No need to PR, just something heavy and emphasis the TNG. Don't forget to register for "The Open" at games.crossfit.com and select " CrossFit Elgin" as your affiliate.
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Skill: 5:00 AMRAP 30 Double Unders Strength: Snatch Grip Deadlift 4-4-4-4-4 MetCon: 10-1 Deadlift (255/175) Burpee Box Jump (24/20) Strength/Skill Clean and jerk 1-1-1-1-1 MetCon "Open 13.4 7:00 AMRAP 3 reps 135/95 pound Clean and jerk 3 Toes-to-bar 6 reps 135/95 pound Clean and jerk, 6 Toes-to-bar 9 reps 135/95 pound Clean and jerk, 9 Toes-to-bar 12 reps 135/95 pound Clean and jerk, 12 Toes-to-bar 15 reps 135/95 pound Clean and jerk, 15 Toes-to-bar 18 reps 135/95 pound Clean and jerk, 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Competitive Bonus: Muscle Up work |
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