CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warmup:
3 sets (10:00 cap)
with Empty Bar
5 Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 High Hang Power Snatch
10 Alternating V-Ups
Deadlift (5×5 @ 70% of Heavy Single (Week 1))
Complete a set every 1:30 minutes *
Jan 28, 2022 “Open Workout 13.1) (AMRAP – Reps)
7:00 AMRAP:
Rx
3-6-9-12 . . . .
Power Snatch (95/65)
Toes to Bar
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MOD 1:
3-6-9-12 . . . .
Alternating DB Snatch (light/moderate)
Hanging Knee Raises
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MOD 2:
3-6-9-12 . . . .
Burpees
Toes to Bar
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R+
3-6-9-12 . . . .
Power Snatch (115/80)
Toes to Bar
TARGET SCORE
* Target number of Reps: 80 + Reps
* Minimum number of reps before scaling: 60 reps
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#