WOD: Monday, September 30th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Couch  Stretch – 1 Minute Per side

——————————————————————————————————–

Strength: Front Squat (12 – 15 Minutes)  

  • 5 sets x 1 Rep @85-90% of 1-Rep Max

——————————————————————————————————–

Workout: CrossFit Games Open Workout “13.1”

AMRAP x 17 Minutes

  • 40 Burpees
  • 30 Snatches (75/45)
  • 30 Burpees
  • 30 Snatches (95/65)
  • 20 Burpees
  • 30 Snatches (115/75)
  • 10 Burpees
  • Max Snatches (135/85)

*CRX: 30 snatches (75/45), (135/75), (165/100), (210/120)

*Score is total reps completed after 17 minutes

——————————————————————————————————–

Cardio Option: AMRAP x 17 Minutes

  • 40 Burpees
  • 60 American KB Swings (24k/16k)
  • 30 Burpees
  • 60 American KB Swings (24k/16k)
  • 20 Burpees
  • 60 American KB Swings (24k/16k)
  • 10 Burpees
  • Max American KB Swings (24k/16k)

——————————————————————————————————–

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold