First City CrossFit – CrossFit
COACHES MAY CHOOSE TO STRUCTURE CLASS TO MIMIC OPEN WORKOUT STYLE AND SKIP THE WEIGHTLIFTING PORTION FOR THE DAY.
Weightlifting
BNSGPP + OHS (5 x 2 + 3)
Behind the neck snatch grip push press + overhead squat.
Squat @ 2311 Tempo
Building in weight
3 second pause in bottom position.
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#