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:
15 DUBS
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
Row:
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.