Zeus getting ready to dumbbell snatch!

Warm-Up:
Coach’s choice

WOD prep Strength:
Option 1(Competitive)
30 min of Snatch complex Work
1 snatch grip deadlift
1 hang power snatch from below the knee
1 hang squat snatch from above the knee
1 overhead squat
*Build to a heavy complex.
*Practice jump rope between sets.

Option 2 & 3 (Functional fitness)
2 snatch grip deadlift
1 hang power snatch from below the knee
1 hang power snatch from above the knee.
*Build to a heavy complex.
*Practice jump rope between sets.

WOD:
Opens WOD 11.1
AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75,55)
*The load you choose for this WOD you should be comfortable hitting 5 unbroken reps.

*Sub 45 singles if you don’t have doubles yet.

Post WOD:
Mobility coach’s choice

CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  
 

Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.