Troy demonstrating the triple extension (hips, knees, ankles) in the snatch
Workout of the Day
Strength
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 7 back squats at 69% of 1-RM
After each set: 6-8 tall box jumps
Conditioning
Death by Burpee Box Jump Overs (24 / 20)
Min 1: 1 BBJO
Min 2: 2 BBJO
Min 3: 3 BBJO
….Continue this sequence until the you can no longer complete the designated number of reps in the given minute
*Score will be total reps completed
The CrossFit Games Open Scaled Division