Tuesday December 19, 2023

Warmup

1:30 Row/Bike

10 Lunges

5 no pushup burpees

10/side Russian KBS

5 no pushup burpees

5/arm hang KB Snatch

5 no pushup burpees

10 bird dogs

Mobility

Banded hamstring stretch :30/Side

Banded front rack stretch :30/Side

BB Warmup

5 shrugs (snatch or clean grip)

5 high pulls (snatch or clean grip

5 muscle snatch/muscle clean

5 power snatch/power clean

5 snatch balances

Skill/Strength

Snatch or Clean and Jerk

Practice the one you intend to do in the WOD.  Work up to something heavy, or stay light and focus on technique.

WOD Primers

2 rounds

3 snatches

3 burpees

WOD

CrossFit Open 20.1

10 rounds:

8 barbell ground to overhead (95/65)

10 bar facing burpees

F:  kb swings; regular burpees

P1:  as written (this is the RX for this workout)

P2:  75/55

Or…

CrossFit Open 13.1

In 17 mins:

40 burpees

30 snatches (75/55)

30 burpees

30 snatches (135/75)

20 burpees

30 snatches (165/100)

10 burpees

Max snatches (210/120) in remaining time

Your score is the total reps accomplished.

F:  kb swings instead of snatches

P1:  75/55 (first set); 115/75 (second set), 135/95 (third set), 155/105 (last set)

P1.5:  75/55, 95/65, 115/75, 135/95

P2:  45/35, 75/55, 95/65, 115/75

C:  as written (this is the RX for this workout)