Wednesday December 28, 2022

Warmup

1:30 Row/Bike

10 Lunges

5 No Push Up Burpees

10 Russian KBS

5/Arm Hang KB Snatch

5 Inchworms

Mobility

Banded Hamstring Stretch :30/Side

Pec Stretch :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch Balances

Skill/Strength

Snatch

Work up to something heavy.  Or stay light and practice technique.

WOD

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)

Or…

CrossFit Open 20.1 (strict 15 minute time cap)

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