(603) 782-8230 | [email protected]

03.07.2013

Posted in

Warm Up Drills
I. Speed Rope
6 Rounds of (:30s Work/:20s Rest)
II. 3 Rounds of
7 x Push-ups (CFGS)
9 x American KB Swings (24/16kg)
12 x Air Squats
III. Mobility

Impact/Focus: Snatch Practice
With a 10:00 running clock work through as many sets/reps as possible of the training complex below:

1 x Snatch pull
1 x Hang Snatch
1 x Power Snatch
1 x Squat Snatch

Post sets/reps/loads to comments.

“CrossFit Games Open WOD 13.1”
Against a 17:00 running clock complete as many reps as possible of the following:
40x Burpee Jump Touches (target 6″ above max reach)
30x Snatch (75/45lbs)
30x Burpee Jump Touches
30x Snatch (135/75lbs)
20x Burpee Jump Touches
30x Snatch (165/100lbs)
10 x Burpee Jump Touches
30+ x Snatch (205/120lbs)

Post scores to comments.

Samy Daghir

4 thoughts on “03.07.2013”

  1. CrossFit Open
    40x Burpee Jump Touches
    30x Snatch (75#) – 5:36
    30x Burpee Jump Touches
    30x Snatch (mod 95#)
    20x Burpee Jump Touches

    Reply

Leave a Comment

Archive