140923


Main – CrossFit

Weightlifting

Power Snatch (12 Minute EMOM – 1 Power Snatch )


Start around 50-60% and add weight as you go. This will be a good warm up for the metcon.

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Your double unders should be nice and warm from Monday!

EVERYONE will be doing double unders today. No single unders (unless a coach tells you otherwise).

Everyone should try and use the rx weight today, unless it’s near impossible.

Even though it’s light DON’T get sloppy. Chest UP each rep. Use your hook grip.

Extra

2 Hang Cleans + 1 Jerk (12 Minute EMOM )

Chest-To-Bar Pull-ups (See below:)

8 Minute AMRAP of:
Tempo Strict Chest to Bar Pull Ups
Touch and HOLD your chest to the bar for a 2 count.

Reps don’t count if you don’t touch and hold.

If you’re unable to do this, pull as high as possible and hold as long as possible.

Or, negatives, starting with your chest touching the bar. 4 second descent.

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