08/15/2019

Encinitas – Group Class

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Warm-up

10 Min Cap

Run 200m

4 Inch Worm

10 Kang Squat (leave bar out)

30 sec V-sit Wall Stretch

30 Arch Rock

PVC Pass Thru

10 Slow OHS with 2 count pause at bottom

8 Sots Press with BB or PVC

Burgener Warm Up

Review Bar Positions with coach for today’s strength

2-3 min mobility

Roll out Quads will Barbell

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smash

Trap Barbell Smash

Strength

2 Snatch + 2 Overhead Squats

Every 60 second Sets 1-6

Hang Snatch + Snatch + OHS

*Sets 1-3 – 70-75%

*Sets 4-6 – increase load

Every 90 seconds Sets 7-10

2 Snatch from Floor + 2 OHS

*Sets 7-8 – increase load

*Sets 9-10 – increase load

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
These are RING Muscle Ups

Open 14.4 scaled (AMRAP – Reps)

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball 20/14

30 Cleans, 135/95

20 Chest to Bar

Rx Plus = Bar Muscle up