Warm-up
Wall Walk x3
Hanging L-Sit x20 Sec
Side Plank x30 Sec
2 rounds
Hang Power Snatch (5×3 @ 65-80%)
Go to Mid Thigh
One Set every 90 Sec
Metcon (AMRAP – Rounds and Reps)
Box Step Overs x25
Toes 2 Bar x15
14 Min Amrap
Bench Press (5@40% – 5@50% – 5@60%)
*This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.
**We will begin the press next week.
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#