01/11/2017

CrossFit Bridgemill – CrossFit

Crossfit Open Prep Week 1

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Warm-up

Weightlifting

Back Squat (Find 10RM)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Cash Out

Metcon (No Measure)

Plank EMOM

0:00-1:00 Forearm plank

1:00-2:00 Left Side plank

2:00-3:00 Right Side Plank

3:00-4:00 Situps

4:00-5:00 Forearm plank

5:00-6:00 Left Side plank

6:00-7:00 Right Side Plank

8:00-9:00 Situps