CrossFit Open Prep Week 4 Day 3

Believe it or not, the Open is here again and you’re ready for it this year

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