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Monday, July 5th 2021

Warm-up
A. General
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: spiderman stretch
round 3: Reverse plank + march

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
1 set
3 paused push press
3 Tall jerks*
3 jerks
*
(land in whatever receiving position you will use for the weightlifting section)

Weightlifting
Metcon (Weight)
EMOM 6minutes
8 TNG Shoulder to OH @60-65%

Score: Weight used across each set

Scaling options
Beginner
EMOM 6
8 Push press@moderate + 2 sec down

Intermediate
As written

COMP
EMOM 12
Alternate between:
– 2 Back Squats @90%
– Max Wall balls @30/20
– Rest

Metcon
Metcon (AMRAP – Reps)
"CrossFit Games Open 12.2"

As many reps as possible in 10 minutes of:
75/55 pound Snatch, 30 reps
135/85 pound Snatch, 30 reps
165/105 pound Snatch, 30 reps
210/145 pound Snatch, as many reps as possible

KG:
34/25
60/38
75/48
95/65
Score: Total reps

Scaling options
Beginner/Intermediate
As written, however, have them plan out a loading strategy that allows them to make it to the third bar.

COMP
Complete as many repetitions as possible in 10 minutes of:
10 snatches, 85/135 lb.
Rest 1 min.
10 snatches, 125/185 lb.
Rest 1 min.
10 snatches, 145/225 lb.
Rest 1 min.
Max-rep snatches in time remaining, 165/245 lb.

Time cap: 10 min.

Extra Accessory
Metcon
Turkish Get up
Accumulate 15 reps/side 32/24 kg