Open Prep

Comanche CrossFit – CrossFit

Metcon (Time)

4 rounds:

:30 on / :30 off

Air Squats

Singles Unders

HS hold on wall

Workout Specific Warm-up:

3 sets of 5 power snatch: working up to your workout weight

Metcon (Time)

3 rounds:


7 Power snatches

:20 seconds between

Complete The rounds as fast as possible- get your heart rate up. cycle your snatches at the speed you plan to cycle them in the workout.

Metcon (AMRAP – Reps)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Metcon (Time)

Extra WOD


20 rounds:

300m rows

:30 rest between

Try to keep your pace consistent on each round. Start off with a pace that you can maintain for all 20 rounds.