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/