2018 Cycle 1 Test Week Day 4

 

Warm-up
Warm-up

1. Warm-up
Slow 3 Minute Bike

Then

Steady Through
20 Empty Bar Overhead Squats
20 Box Jumps
10 Chest to Bar Pull Ups

Weightlifting
2016 Regionals Snatch Pyramid (Time)
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap

Conditioning
CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

100 Bar Facing Burpees (Time)

100 Bar Facing Burpees

Do on your own time

Accessory work
Metcon (Time)

5. Strength Accessory
3 Rounds:
Max Effort Overhead Sandbag Hold
80/50lbs

Rest as needed between efforts