Warm-up
row 500m or run 400m
Then 2 rounds:
12 – push ups
12 – good morning
12 – power snatches
12 – air squats
12 – good morning
12 – power snatches
12 – air squats
Strength
Overhead Squat:
- Work up to a heavy single
- 1 x ME set @ 60%
Work up to a heavy single for today in 10 min directly followed by a 1 ME set @ 60% of the 1 RM.
Metcon
CrossFit Games Open 13.1
17 Minute AMRAP of:
40 – Burpees to a 6″ target
30 – Snatches 75/45
30 – Burpees to a 6″ target
30 – Snatches 135/75
20 – Burpess to a 6″ target
30 – Snatches 165/100
10 – Burpees to a 6″ target
AMRAP Snatches 210/120
40 – Burpees to a 6″ target
30 – Snatches 75/45
30 – Burpees to a 6″ target
30 – Snatches 135/75
20 – Burpess to a 6″ target
30 – Snatches 165/100
10 – Burpees to a 6″ target
AMRAP Snatches 210/120
Julie Foucher on Open WOd 13.1 https://www.youtube.com/watch?v=bbS33NZlyVM
Accessory Work
Accumulate, in any order:
50 pull ups
50 HR push ups
50 HR push ups