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CrossFit Games Open 12.2

Shoulder Press

Metcon

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WOD

Tuesday

A. CONDITIONING

CrossFit Games Open 12.2 (AMRAP - Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

B. 60:00 GPP

Warm-up

100m Run

Into...

3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead

Into…

100m Plate Run

*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Following the warm-up, go into your teaching of the movements today.

Strength

Shoulder Press (1x4 / 1x4 / 1x4+)

STRICT PRESS
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run.

(Score is Time)

Cool Down

FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle

(No Measure)

C. STRENGTH / GYMNASTICS

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, November 24, 2020