Beginning this week I will stop posting a suggested "Warmup". Mobility and warm-ups are highly athlete dependent. You know your body and it's needs better that anyone else. Please be sure before attempting any workout to identify what you need to "stretch" and "warm" up before beginning the workout.
Oly
1) 15 minutes to establish a 3-Position Snatch
(high, mid, and low hang)
2) EMOM for 5:00
1 3-Position Snatch @85% of max from #1
** those of us still working on learning the Snatch, spend this time to work on snatch mobility and technique.
Strength/Skill
1a) 3x10 Muscle-Ups - rest 60secs
(Note: if you cannot complete all reps then complete with 3 C2B pullups and 3 dips per rep)
1b) 3x20 (steps) front rack walking lunges - heaviest possible
Conditioning
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
For movement standards and description see:
http://games.crossfit.com/workouts/the-open/2012#tabs-3
Oly: 125 3RM snatch
ReplyDeleteStrength: 4, 4, 4, 4, 2 muscle-ups / 95# lunges
Cond.: 6 rounds + 9 reps, 105# push press