210315

CrossFit McComb – CrossFit

Warm-up (No Measure)

2 Minutes Easy-Moderate Bike

15 Reps Each

PVC Around the Worlds (15 Each Each Direction)

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

PVC Arch Pulses

PVC Hollow Hold Pulses (superman)

## Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon (6 Rounds for weight)

Snatch Technique

On the 1:30 x 6 Sets:

3-Position Power Snatch

3 Overhead Squats

Athletes will complete 6 sets of 6 unbroken reps on the barbell:

* 1 High Hang Power Snatch (Pockets)

* 1 Hang Power Snatch (Above the Knee)

* 1 Power Snatch (Floor)

* 3 Overhead Squats

* The goal here is to use light-moderate weights that support excellent technique

* 12 minutes

Bi-Weekly (Time)

4 Rounds For Time:

10 Burpee Pull-ups

20 Hang Power Snatches (75/55)

30/21 Calorie Bike Erg – 21/15 cal assault bike

20 minute cap

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here

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