Main – CrossFit
Warm-up
5 minute, focus on warming up the squat. Have athletes stretch shoulders between squats with pass throughs and behind the neck presses as well as distraction.
Weightlifting
Back Squat (Work up to a 20RM – see below)
Metcon
Garage Games 1 – 2015 Snatch/Rope (AMRAP – Reps)
4 Minute AMRAP
1 Squat Snatch
1 Rope Climb
2 Squat Snatch
1 Rope Climb
3 Squat Snatch
1 Rope Climb
continue adding 1 snatch rep and 1 rope climb til time is called
All Loads – 95#/65#
RX + = 135#/95# (RX for Comp)
RX ++ = 165 Snatch/115 Snatch (ELITE for Comp)
REST 1 MINUTE
Garage Games 1 – 2015 Thruster/Pulls (Time)
3 Rounds
10 Squat Clean Thrusters
15 Pull-ups
All Loads – 95#/65#
RX + = 135#/95# and Chest to Bar (RX for competition)
RX ++ = 165 Snatch/155 Thruster – 115 Snatch/105 Thruster and Chest to Bar (ELITE for competition)
Record 10 minutes and in notes your reps if you do not finish
