Monday - CrossFit


3 Rounds:
15 Jumping Jacks

Coach's Warm Up/Mobility

Snatch (1-1-1)

This is to be done "Meet Style," meaning that you are only allowed 3 attempts at your Snatch.

Carefully decide which weights you are going to choose.

Ex. First attempt should be under 1rm
      Second attempt can be current 1rm
      Third attempt could be new 1rm


Play it safe and hit %'s of 1RM for all 3 lifts.

You will have about 10 min to warm up to your desired weights.

CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)

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

It is Open season and you're going to be getting one of these a week to prepare for the 2016 open workouts.

Dan Shrum