Friday WOD 29-1-16
January 28th, 2016
Friday WOD 29-1-16
CrossFit Games Open 13.1
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 34/20 Kg
30 Burpees
30 Snatches, 60/34 Kg
20 Burpees
30 Snatches, 75/45 Kg
10 Burpees
Snatch, 95/55 Kg
This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.
Strength: For the week
Monday: Deadlift 4 x 10reps @ 62.5% of your 1 rm.
Tuesday: Back Squat 4 x 10reps @ 62.5% of your 1 rm.
Wednesday: Shoulder Press 4 x 10reps @ 62.5% of your 1 rm.
Thursday: 5 Min EMOM of: Hand Power Snatch, Overhead Squat, Squat Snatch @ 60%1rm (No Heavier)
Friday: 5 Min EMOM of: Deadlift, Hang Power Clean, Squat Clean & Jerk. @ 60% 1rm (No Heavier)
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