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Open Training #1

6
Nov

Open Training #1

CrossFit Invigorate – CrossFit

Warm-up (No Measure)

3 rounds

Row 5 calories

5 air squats

10 pvc pass through

Power Snatch (Practice power snatches)

Metcon (AMRAP – Reps)

Time window workout

0:00-4:00

3 rounds

3 calories row

3 power snatches 95/65

3 TTB

4:00-8:00

3 rounds

6 calories row

6 power snatches 95/65

6 TTB

8:00-12:00

3 rounds

9 calories row

9 power snatches 95/65

9 TTB

12:00-16:00

3 rounds

12 calories row

12 power snatches 95/65

12 TTB

16:00- 20:00

3 rounds

15calories row

15 power snatches 95/65 15TTB

As soon as you finish the first window, you begin to work on your second window even if it’s before 4:00. Once you fail a window, remember which window you failed at and continue the workout as a 20 min AMRAP. Push to make the window first.

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