Main – CrossFit
Short Warm Up
Sprint 100M at 90%
10 OHS with PVC
Close Grip Bar Hangs X 30 seconds total
Power Snatch (5 X 5 – pick a weight for touch n go)
Immediately follow each set with Max double unders in 30 Seconds, and follow that immediately with 30 seconds of hollow hold. Record double unders. Rest 90 seconds from hollow hold to next set of Snatch.
Double-Unders (5 X Max reps in 30 secnds)
CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#
You can clean and jerk, and snatch, and mix and match at will.
Metcon (AMRAP – Reps)
Chin ups – Max Reps without letting go.
Scale (not RX) by performing as many ring rows as possible without letting go in the most horizontal plane you can get to.
If you are hurting from yesterday’s sit-ups, be sure to hit the quads and the abs. Then posterior chain needs some rolling, and scapulas.