Main – CrossFit
The first CrossFit Open WOD is announced on Thursday at 7 pm!
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Snatch Warmup (No Measure)
Barbell
3: Snatch (5×2 @ 75-80% — rest 90 sec)
Do not go above 80%.
Snatch from whatever position you have been working from.
Strength/Skill
4: Metcon (No Measure)
EMOM for 5 minutes
10 C2B Pullups
If you cannot do C2B pullups, do strict pullups, or pullups with a band. Absolutely no kipping.
This work will only be done if time allows. We must be done with snatch by :50.
Conditioning
5: Metcon (Time)
Conditioning
5 rounds of:
30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#
——————–
Level 4 — Rest 1:1
Level 3 — Rest 1 minute
Level 2 — Rest 1 minute
Snatches 95/55#
Level 1 — Rest 1 minute
Hang Snatches 75/35#
Scale WB accordingly
DU Scaling for all levels:
If you cannot do double unders, do 60 singles. But, your cashout will be 5 minutes of double under practice.
Keep up with your own time for each round. Log your total combined time for all rounds in the results.
Skill
6: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
Do this in your own time after your conditioning.
Level 4 Outlaws
Conditioning
500m Row (Time)
Max Effort 500m Row
5×500 meter row
log best time in results, post other efforts in comments.
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