Main – CrossFit
Warm-up
Snatch Warm-up (B) (No Measure)
5 High Hang Muscle Snatch
5 Snatch Balance
5 Drop Snatch
5 High Hang Snatch
5 Hang Snatch
5 1st Pulls
5 Snatch
Weightlifting
These should be heavy for the day, but not MAXIMAL. In other words, climb slowly, keep misses to a minimal.
A): Snatch From Blocks [Above Knee] (Build to a 1rm; 15:00)
B): Clean & Jerk From Blocks [Above Knee] (Build to a 1rm; 15:00)
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups