13
Dec
Barbell Cycling
CrossFit FTM – CrossFit
Warm-up
Burgener 2 (No Measure)
Pigeon Pose 1 min/side
2 R’s, 1 with PVC, 1 With Barbell
3 Power Shrug
3 High Pulls
3 Muscle Snatch
3 Snatch Land
3 Snatch Push Press
3 OHS
3 Pressing Snatch Balance
3 Sotts Press
3 Snatch Balance
3 Squat Snatch from Hip
Weightlifting
1 Full Snatch + 2 Overhead Squats (6 x 1 @ 80% of 1 RM)
OTC 1:30
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Bar Muscle Up scaling options
C2B Pull Ups
Pull Ups
Banded Pull Ups
Jumping Pull Ups
Row Test 100/75 Cal (Time)
Choose a different modalty from monday’s row test. IE if you did row on monday, do Ski or Bike today.