CrossFit Open Week 4 Day 5

It may not be home, but it sure feels like it sometimes.

Pre Warmup

Shoulder Smashing
https://youtu.be/jUeMFbY6Q4U?t=252

Warm-up

10:00 Alternating EMOM

10 DB Snatches
10 Hip Thrusts

Increase Weight each round. Pay attention to the shoulder shrug and the drop in the catch.
Work Up to a heavy weight that you can’t muscle snatch

Warm-up

45 Wall Ball Shots

Rx

20/14 to 10'/9'

Scaled/Bootcamp

20/10 to 9'/8'

Weightlifting

Power Clean, No Feet w/ Pause (2 Reps Each Minute For 10:00)

Power Clean — No Feet
3s pause in catch

Feet do not leave the floor.
Keep the heels on the ground during extension.

Increase weight as comfortable.
DO NOT increase if your feet come off the floor or if you miss the pause.

Bootcamp

Single Kettlebell Clean (55/35)

Metcon

3 rounds for time

Run 400 Meters
30 Kettlebell Swings
20/15 Calories of Rowing

Rx 55/35
Scaled/Bootcamp 35/25