A) 3 Rounds of:
9 Wall Balls
3 Ring Pull-Ups
12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips
Double Up the Open!
CrossFit Games Open Workout 14.4
60 Calorie Row
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
– Rest 6 Minutes
CrossFit Games Open Workout 14.1
15 Power Snatches, 75#/55#
Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.
Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!
Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.
Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..
Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.
Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.
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