CrossFit Open Prep Week 4 Day 3
Published in
1 min readFeb 21, 2017
Pre Warmup
Knees, IT Band
https://youtu.be/UbTEIZTyHxc?t=165
https://youtu.be/m6Fy5pvvm-U?t=93
Warm-up
3 Rounds
10 Slow Frog Thrusts
10 Push Ups
No Need To Remove Band
Frog Thrusts: https://youtu.be/_F_-YiLBRoo?t=21
Weightlifting
Pause Back Squats (Every Minute for 10:00)
10:00 EMOM
Advanced/Rx
5 Pause Back Squat (155/115)
5s Pause in the bottom
Beginner/Scaled
5 Pause Back Squat (125/85)
5s Pause in the bottom
Bootcamp
5 Goblet Squat (55/35)
5s Pause in the bottom
Metcon (10 Rounds for reps)
10:00 EMOM
Advanced/Rx
10 Snatches (75/55)
5 Burpees Over The Bar
Beginner/Scaled
10 Snatches (45/35)
5 Burpees
Bootcamp
10 DB Snatches
5 Burpees
Metcon (AMRAP — Rounds)
Death By
Advanced/Rx
Strict Pull Ups
Beginner/Scaled
Australian Pull Ups
Bootcamp
Jumping Pull Ups
Record the last round finished