Today’s strength work is a chance to smash a new PR OR to simply use as a primer for the test that lays ahead. Today we get after a unique combo of movements that we’ve seen presented in the CrossFit Open in this similar format. You must have capacity and skills to advance to the heavy weights. You should scale the workout so that you know you will make it through at least first 3 waves with confidence, if the last barbell presents a challenge that will teeter on failure then you picked appropriately!
50 Jumping Jack
50 Seal Jack
__________
10 PVC pass through (standing)
10 PVC pass through (bottom squat)
10 PVC pass through (lying on chest)
___________
:20 dead hang supinated grip
:20 Handstand hold
2 rounds
___________
PVC Sequence (Coach lead)
5 Snatch deadlift to mid thigh
5 Deadlift + Shrug
5 Muscle Snatch
5 Overhead Squat
5 Hang Squat Snatch (mid thigh)
5 Squat Snatch
__________
Barbell prep with coach
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RXConditioning:
20 toes to bar
40 double unders
15 squat snatch (135/95lb.)
……….
12 squat snatch (165/115)
9 squat snatch (185/125)
6 squat snatch (205/135)
3 squat snatch (225/155)
For time.
20:00 time cap.
Intermediate:
20 hanging leg raise (knee’s to chest)
40 lateral bar jump over OR 60 single unders
15 squat snatch (95/65lb.)
……….
12 squat snatch (115/85lb.)
9 squat snatch (135/95lb.)
6 squat snatch (155/105lb.)
3 squat snatch (165/115lb.)
For time.
20:00 time cap.
Baseline:
15 Lying leg raise
30 single unders
15 squat snatch PVC
5 rounds
For time.
20:00 time cap.
3×15 Reverse DB fly raise
Be specific with how you scale this workout, it is a great measure of overall fitness that can be tested down the road through your development.