Friday 01.12.24

Warmup

Movement Prep/Activation
3 sets:
10 PVC Pipe pass-throughs
10 PVC Around the Worlds (left and right)
-into-
3 sets:
:30 Jump Rope
5 Snatch Grip Deadlifts (empty bar)
4 Hang Muscle Snatches (empty bar)
3 Power Snatches (empty bar)
5 Roll and Reach

CrossFit Games Open 11.1 and 14.1

Freedom (RX’d)
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

Independence
10:00 Amrap
30 Double Unders
15 Power Snatch (55/45)

Liberty
10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch (light)

*Target number of Rounds: 7+ rounds
**Minimum number of Rounds before scaling: 5 rounds

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 min b/t rounds-