CrossFit WOD

Saturday 2.9.19

By February 8, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

CrossFit Open Workout 13.1

17 MINUTE AMRAP

40 Burpees to Target 6″

30 Snatch 75/45lbs

30 Burpees to Target

30 Snatch 135/75lbs

20 Burpees to Target

30 Snatch 165/100lbs

10 Burpees to Target

Max Snatch Reps 210/120lbs

Warm-up

60 Bar Facing Burpees

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Wall Splits

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Banded External Shoulder Rotation

Weightlifting

Back Squat “Max Effort Set”

Choose a weight you believe you can hit for 8-12 reps – that is your “WORKING WEIGHT”

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Max Effort Reps:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

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#