2021-01-31 Workout Intent:Modelled off



Workout Intent:
Modelled off OPEN WOD 13.1. To build our snatching strength under fatigue. Try to move consistently on the burpees, this will fatigue your shoulders and elevate the heart rate before lifting. Aim to get comfortable transitioning between power and squat snatches as the weight gets heavier.

Recommended Weights
(roughly):
35%-55%-75%-95%


AMRAP in 17 minutes
40 Bar Facing Burpees
30 Snatches 35kg/20kg
30 Bar Facing Burpees
30 Snatches 61kg/35kg
20 Bar Facing Burpees
30 Snatches 75kg/45kg
10 Bar Facing Burpees
MAX Snatches in the remaining time 95kg/55kg



Skill Piece
EMOM for 15 minutes
Min1: Max Slow Lowers
Min 2: Max Handstand Hold
Min 3: REST


Accessories
3 Rounds
15 Skull Crushes
20 Banded Tricep Pull Downs
*Perform as a superset*
Band for each hand


Accessories
4 Rounds For Time
45 second Hollow Hold
15 Hollow Rocks
30 Turtles/side
12 V-Ups


Weighted Pull Ups OR Negatives
3-3-3-3
*Supersetted with 15x Banded Face Pulls*

Google CrossFit News

  • Complete beginner to Olympic lifting. Tips please ? See comments

    Complete beginner to Olympic lifting. Tips please ? See comments

    Read more...
  • Can Khan Porter finally slay his demons? - South China Morning Post

    Read more...
  • Yeeep....I was dead lol used a 26lb kettlebell for my workout. Going for my 5th CT session Wednesday

    Yeeep....I was dead lol used a 26lb kettlebell for my workout. Going for my 5th CT session Wednesday

    Read more...
  • Gonna do a 100km bikeerg with my friend on saturday. Any tips?

    Gonna do a 100km bikeerg with my friend on saturday. Any tips?

    Read more...
  • My deployed base was lacking in CrossFit equipment, so I built us a box from scratch!

    My deployed base was lacking in CrossFit equipment, so I built us a box from scratch!

    Read more...
  • Tirade Tuesday - 18 May 2021

    Read more...
  • A CrossFit Games Ticket 12 Years In the Making - Morning Chalk Up

    Read more...
  • CrossFit Partners with Battle Cancer to Hold Functional Fitness Fundraising Events for Cancer Charities - Morning Chalk Up

    Read more...