CrossFit Open Week 2 Day 3

“Success is not final, failure is not fatal: it is the courage to continue that counts.” 
Winston S. Churchill

Pre Warmup

Foot Treatment

https://youtu.be/xU4pmsUNEak?t=122

Warm-up

45 Burpees to 6" Target

5:00 Power Clean Assessment

To facilitate growth and encourage proper movement and good habits, your coach will take this time to decide whether to scale athletes to low hang power, high hang power (hip), or hip muscle. Each can provide the same workout stimulus, but has the differing potentials to instruct proper mechanics

Power Clean Complex EMOM

7:00 EMOM

Rx

1 Power Clean + 2 Front Squats (155/105)

Rx+

1 Power Clean + 2 Front Squats (185/135)

Scaled

1 Power Clean + 2 Front Squats (125/85)

Bootcamp

7 Wall Balls (20/10)

Metcon

4 Rounds
4:00 Each Round
1:00 rest

If you complete the 100 DU under the 4:00,
Add 1 MU, 1 Clean next round

Rx

5 Muscle Ups
5 Cleans (185/135)
100 Double Unders

Scaled

5 Chest to Bar / Jumping C2B
5 Cleans (155/105)
100 Double Unders

Bootcamp

5 Jumping Chest To Bars
10 Med Ball Squat Cleans
100 Single Unders