How Much Can You Improve Your Open Placement?
Jon Colborn
February 2, 2018
The 2018 CrossFit Games season is just around the corner and the excitement is growing in gyms around the world as people get ready to
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The 2018 CrossFit Games season is just around the corner and the excitement is growing in gyms around the world as people get ready to
A. Power Snatch + Hang Snatch – Build to a heavy set in 10 minutes B. EMOM 12 minutes 1 – 3 Hang Power Snatch +
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% Row 500m @20 s/m 50’ Straight Arm/Leg Bear Crawl
A. Deadlift – Build to. Heavy set of three B. Power Clean – 12-9-6 TNG (perform at a 1:2 work/rest ratio per set) C. Power Snatch
A. Power Jerk + Split Jerk – EMOM 10 minutes (start moderate and build every two minutes) B. Push Press – Build to a heavy
A. Clean and Jerk – Build to a heavy single in 12 minutes B. EMOM 12 minutes 1 – 3 TNG Power Clean + Push
A. Close Grip Bench Press – 5×5 @80-90% of last weeks heavy five B1. Pendlay Row – 4×8-10 @21X1 Tempo; Rest 30-sec B2. Dumbbell Z-Press
A. Power Snatch + Hang Snatch (x2) – Build to a heavy set in 10 minutes B. EMOM 12 minutes 1 – 3 TNG Snatch 2
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 2 minutes Single Unders 2 minutes Assault Bike (backwards)
A. Paused Snatch (below knee) – EMOM 10’ – 2 @60-70% B. Snatch Deadlift – 3, 2, 1, 3, 2, 1 @21X1 Tempo C. 7
The 2018 CrossFit Games season is just around the corner and the excitement is growing in gyms around the world as people get ready to
A. Power Snatch + Hang Snatch – Build to a heavy set in 10 minutes B. EMOM 12 minutes 1 – 3 Hang Power Snatch +
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% Row 500m @20 s/m 50’ Straight Arm/Leg Bear Crawl
A. Deadlift – Build to. Heavy set of three B. Power Clean – 12-9-6 TNG (perform at a 1:2 work/rest ratio per set) C. Power Snatch
A. Power Jerk + Split Jerk – EMOM 10 minutes (start moderate and build every two minutes) B. Push Press – Build to a heavy
A. Clean and Jerk – Build to a heavy single in 12 minutes B. EMOM 12 minutes 1 – 3 TNG Power Clean + Push
A. Close Grip Bench Press – 5×5 @80-90% of last weeks heavy five B1. Pendlay Row – 4×8-10 @21X1 Tempo; Rest 30-sec B2. Dumbbell Z-Press
A. Power Snatch + Hang Snatch (x2) – Build to a heavy set in 10 minutes B. EMOM 12 minutes 1 – 3 TNG Snatch 2
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 2 minutes Single Unders 2 minutes Assault Bike (backwards)
A. Paused Snatch (below knee) – EMOM 10’ – 2 @60-70% B. Snatch Deadlift – 3, 2, 1, 3, 2, 1 @21X1 Tempo C. 7
