CrossFit Barwon – CrossFit

Conditioning

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Straight into

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10 minute cap

Weaknesses

Warm-up (No Measure)

Jumping power:

EMOM x 10

Odd: 30 calf raises

Even 30 Hollow rocks

Heart rate sustainability:

EMOM x 10

Odd: 15/12 cal bike

Even: 15/12 cal row

every rep not completed is one burpee

Warm-up

EDWU: Warm-up (No Measure)

Tension prep:

20 Dead bug with block

20 straight leg lowers

20 Goblet good mornings

2 rounds

Snatch form the top down

– hip – hang – low – ground

3 rounds

10 double unders

5 power snatch building
Read this is you haven’t already.

https://wodprep.com/blog/why-bob-sucks-crossfit-scaling-reps/

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