CROSSFIT

GROUND TO OVERHEAD

ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Ground to Overhead*

*Start Light and Build to Moderate. Goal is perfect mechanics. What will you do in the workout? Thats probably what you should do in the strength?? Snatch or Clean and jerk…

(Score is Weight)

OPEN 20.1

10 ROUNDS FOR TIME
8 Ground to Overhead (95/65)|(65/45)
10 Bar Facing Burpees

(Score is Time)

SPARK

EXTENDED WARM UP

3 SETS
5-7 Tempo Push-Ups (2121)
10/10 Single Arm Ring Row

-Rest 1:00 b/t Sets-

(No Measure)

IN IT FOR THE MINUTE

EMOM x 9 MINUTES
MIN 1 – 15 Supinated Ring Rows
MIN 2 – 15 DB Deficit Push-Ups
MIN 3 – :45 Max Up-Downs to Target*

-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – 8-12 Strict Pull-Ups**
MIN 2 – 20 Single DB Floor Press (Athlete Choice, Heavy)
MIN 3 – :45 Max Up-Downs to Target*

*Target is 6 inches above standing reach. Jump to touch target.

**Option to change grip as needed…supinated / wide / mixed / chin-up

(Score is Total Reps of Up-Downs)