Mobility: Hip & Shoulder Mobility

Skill Practice Warm Up: None.

Strength: Power Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: Hip Extensions and/or Glute Ham Raises

Metabolic Conditioning: CrossFit Open 11.1 Cut in Half –

AMRAP 5 minutes.

30 double Unders * (I: 15, N: 60 single unders)

15 power snatches (A: 75lbs, I*: 53lbs, N: 35lb kb swings)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds.  Scale up: Do the 10 min version (the original 11.1 workout).

Log your results online by clicking here.

Compare to: 2014 – 01 – 27

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Go a little narrower with your hands on the snatches.  Then you won’t have to bend over as far to get the plates to touch the floor.  Try to avoid a pressing out the barbell at the top of the snatch (until later when you get tired).  Pressing out makes your shoulders much more fatigued for the double unders.

Optional ‘Cash Out’: Finish the full 10 minute version of 11.1

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