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The CrossFit Open starts in 5 weeks

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

2 Snatch + Max Rep Overhead Squats (1,1,1,1,1)

Snatch the bar from the ground, then perform as many overhead squats as possible unbroken
E3MOM-5

Intention= Once you hit your 2 snatches, perform as many reps as possible of your overhead squat before putting the bar down. This will build control and endurance for your overhead squats in CrossFit

Gymnastics

Ring Dips (4 x 10)

E2MOM-4

Intention = perform 10 reps every 2 minutes (with challenging weight if a stronger athlete)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Intention= try to get up on the leaderboard today with this old benchmark workout from 2004