Gymnastics/Weightlifting Conditioning, Short-Mid Duration
CrossFit Open Repeat
Workout 11.4:
AMRAP 10:
60 bar-facing burpees
30 overhead squats
10 muscle-ups
RX: 120/80# or <50% OHS max
Weightlifting Strength Test Under Fatigue
Snatch to 3 x 1RMs in 12:00
Any style of snatch.
Record your 4 bests:
Best snatch from 0-4:00
Best snatch from 4-8:00
Best snatch from 8-12:00
4 scores: 13.2 (rounds + reps), snatch 1, snatch 2, snatch 3.
After-Hour Accessory Exercise
Midline: GHD face-down barbell rows, 4 sets of 12, climbing
Midline: GHD face-up static holds, 4 sets of 10-45 seconds
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Jump rope for warm up; pvc or bar for warm up; check results & notes from 2-10-15 (metcon is a repeat); calculate 50% of overhead squat max.
