March 15, 2019 – Competition

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10 Minutes of Assault Bike or Bike Erg @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

5 Minutes of Assault Bike or Bike Erg @ 80-85%

Then. . .

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Then. . .

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

A.
At Game Pace:
20/15 Calorie Assault Bike @ 70%
3 Snatches (95/65 lb.)
15/12 Calorie Assault Bike @ 80%
6 Snatches (95/65 lb.)
10/7 Calorie Assault Bike @ 90%

Rest 90 seconds then. . .

4 Bar Facing Burpees @ 70%
2-3 Bar Muscle-Ups
3 Bar Facing Burpees @ 80%
2-3 Bar Muscle-Ups
2 Bar Facing Burpees @ 90%

Increase pace through this piece on the Assault Bike and Burpees and focus on rhythmic breathing on the Snatches and Bar Muscle-Ups as your heartrate increases.

Rest 5-10 minutes, but stay warm.

B.
“CrossFit Games Open Event 19.4”
For total time:
Three rounds of:
10 Snatches (95/65lb.)
12 Bar-Facing Burpees

Then, rest 3 minutes before continuing with:

Three rounds of:
10 Bar Muscle-Ups (95/65lb.)
12 Bar-Facing Burpees
Time cap: 12 minutes

C.
Every 10 minutes for 30 minutes (3 sets):
Assault Bike 100/70 Calories

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