Snatch : 1 Rep Max
Log your best Snatch 1 rep max lift.
10 mins to establish a 1RM.
Make smart, calculated jumps in weight while being conscious of form and when enough is enough.
Athletes should look to reach a heavy single in 5-8 working sets and allow only 2-3 misses (at the same weight) before calling it a day.
Newer athletes should use this time to build within the limitations of their form and comfortability.
For athletes who struggle to Squat Snatch have them either:
A: Power Snatch + Overhead Squat
B: Power Snatch
C: Squat Snatch as low as possible within their range of motion
Clean & Jerk : 1 Rep Max
Log your best Clean & Jerk 1 rep max lift.
10 mins to establish a 1RM.
Make smart, calculated jumps in weight while being conscience of form and when enough is enough.
Athletes should look to reach a heavy single in 5-8 working sets and allow only 2-3 misses (at the same weight) before calling it a day.
Newer athletes should use this time to build within the limitations of their form and comfortability.
For athletes who struggle to Squat Clean and Jerk, have them either:
A: Power Clean + Jerk
B: Power Clean + Push Press
C: Squat Clean as low as possible within their range of motion + Press (Push Press, Push Jerk, or Split Jerk)
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
The first ever CrossFit open Workout! Let’s see how far we have come. Those that were around for this one will never forget that first open Workout feeling.
Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast. Athletes will need to focus on controlling their breathing while keeping reps smooth. The goal should be to start and end with the same pace per round.
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