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Components

Metcon

CrossFit Games Open 14.4

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Workout

Friday, January 7th 2022

snatch warm up

200 m run

3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press

90 second puppy dog pose

3 sets at ascending
3 snatch deadlifts
1 Hang snatch
1 Snatch

Weightlifting

A: Metcon (Weight)

In 10 mins, Build to a heavy complex:
3 Snatch Deadlift
1 Hang Snatch
1 Snatch

Score: Max weight

Scaling options
Beginner
Snatch Deadlift + Hang Power Snatch
2+2

Intermediate and COMP
As Written

Metcon

B: CrossFit Games Open 14.4 (AMRAP - Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Kg: 10/8 + 60/40
Score: Reps

Scaling options
Beginner
AMRAP 14
40 calorie Row
30 Hanging Knee Raise
20 Wall Ball 20/14 lbs
10 Cleans @Light Moderate lbs
15 Ring Rows + 15 Feet on Box Ring dips

Intermediate
AMRAP 14
50 calorie Row
40 Toes-to-Eye Level
30 Wall Ball 20/14 lbs
20 Cleans 115/75 lbs
10 Box muscle ups OR 10 Chest to Bar + 10 Ring dips

COMP
As written