WOD: Thursday 250731

• Coaching Brief & Class Overview

Today brings a classic Open benchmark and a great opportunity to sharpen barbell cycling efficiency and engine pacing. We’ll kick off with general prep focused on shoulder mobility, hamstring readiness, and jump rope rhythm before moving into a barbell-specific primer that grooves snatch positions and overhead stability. The lifting piece follows a wave format, pairing power and squat snatches every 2:00 and building toward a heavy for the day. From there, we roll into “CrossFit Open 14.1,” a 10-minute AMRAP of double-unders and light power snatches. Athletes should aim for consistent sets and minimal transition time—this workout rewards rhythmic movement and grip stamina. Encourage athletes to find their sustainable threshold and push the pace in the final minutes. We have optional accessories today that target the calves and shoulders to round out the training session.

weightlifting:

Every 2 mins for 14 mins.

1x [ 1 Power Snatch + 1 Squat Snatch ], pick load

Complete as- Power Snatch Rest 10 seconds Squat Snatch

Starting @ 70% of 1RM Snatch and building to a heavy for the day.

metcon: 11.1 / 14.1 - CrossFit Games Open

Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches, 75/55 lbs

Accessories:

4 rounds for quality of:

10 Cuban Rotations, pick load

Isometric Calf Raise Hold Against Wall, L 15 secs/R 15 secs

10 Snatch Grip Bent Over Rows, pick load