Fall Strength Prorgram

Comanche CrossFit – CrossFit

Metcon (No Measure)

Warm Up- Practice

3 minutes of single unders

3 minutes of double unders

3 minutes of triple unders


Snatch Balance

Work up to a heavy single

Then do

5X3 Snatch Pulls at that weight

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.


Find a heavy single of snatch balance

then do

5X3 Snatch pulls (weight should be 100% of the heaviest snatch balance)