Hey y’all! (I just got back from visiting family in SC). As we wind down the CrossFit Open for the winter of 2019, get after today’s fitness and keep that system primed for 19.5!
Today, we’re taking on some heavier cleans for strength working on four sets of 3 reps at 80% of your 1RM weight. This will begin to feel a bit heavy, so pay attention to your reset on reps 2 and 3. If you can’t touch and go these with confidence that your form is solid, then set it down, take a second and reset for the next lift. Never sacrifice form for speed.
Also, pay attention to your form as you cycle the bar from the end of one rep to the beginning of the next. If you keep a tight mid-line and engaged shoulders on the way up, don’t finish the lift, then go all slack and flop the bar back to the ground. Down is just as important as up, especially when cycling for multiple reps at a heavier weight. Listen to the coaches.
After that, let’s get after some engine building with a 12 minute AMRAP. This triplet consists of these three movements: Burpee Pull-Ups, Dumbbell Snatches (alternating) and Ab-Mat Sit-Ups. The rep scheme is 9 BPUs, 18 DBS, and 27 AMSUs. Complete as many rounds of that as you can in the 12 min time frame.
Pay attention to the coaches for movement standards and strategy. If you do this one right, it’ll work all the parts. Have fun!
12 min AMRAP
9 burpee pull-ups
18 alternating dumbbell snatches (50/35)
27 ab-mat sit-ups