WOD
“CrossFit Open WOD 13.1”
AMRAP in 17 min:
40 Burpees to 6in target
30 Power Snatch (75/45)
30 Burpees
30 Power Snatch (135/75)
20 Burpees
30 Power Snatch (165/105)
10 burpees
As many as possible in remaining time Power Snatch (210/120)
Scaled Option:
Same rep scheme
Men’s weights 65-75-95
Women’s weights 35-45-55
Scale more if needed.
IMMEDIATELY after completion (without sitting down) Jog/Row/Bike 10 min at easy pace
Extra – BEFORE Class
Strength:
A) EMOM x 8 min: 5 Power Snatch + 5 OHS @ 60% of best snatch
B) EMOM x 7 min: 5 Power Clean + 5 Power Jerk @ 60% of best CJ
Skill:
A) 4 sets – 20 sec. Partner push on back while hanging on bar (open shoulders/T-spine)
B) 5 sets – Starting w/ abmat and 25# plates – Find max height 5 rm kipping HSPU
C) 4 sets – 3 Hollow position pushup negative (6 sec count to bottom from top) + 20 perfect hollow rocks