CrossFit WOD, January 13, 2024

CrossFit – Sat, Jan 13

Warm-Up
Warm-Up

1 ROUND

5 Inch Worms

5/5 Groiner Twists

10 Cossack Squats

20 PVC Pass Throughs

into…

1 ROUND

10 Up Downs

6 PVC Hang Muscle Snatch

6 PVC Snatch Grip Push Jerks

6 PVC Overhead Squat

into…

1 ROUND

6 Burpees

3 PVC Snatch Deadlift

3 PVC Hang Power Snatch

3 PVC Overhead Squat

Strength – All
EVERY 1:30 x 6 SETS* (Weight)

2 Snatches

+

1 Hang Snatch

*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.

(Score is Weight)

Workout – Performance
AMRAP x 17 MINUTES (AMRAP – Reps)

40 Burpees

30 Snatches (75/55)

30 Burpees

30 Snatches (135/95)

20 Burpees

30 Snatches (165/115)

10 Burpees

Max Rep Snatches (205/145) with Time Remaining…

*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings. Option for Squat or Power Snatches.

(Score is Total Reps)

KG BB1: (35/25)

KG BB2: (60/42.5)

KG BB3: (75/52.5)

KG BB4: (93/65)

Workout – Fitness
AMRAP x 17 MINUTES (AMRAP – Reps)

40 Burpees

30 Power Snatches (45/35)

30 Burpees

30 Power Snatches (95/65)

20 Burpees

30 Power Snatches (115/75)

10 Burpees

Max Rep Power Snatches (135/95) with Time Remaining…

*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings.

(Score is Total Reps)

KG BB1: (20/15)

KG BB2: (42.5/30)

KG BB3: (52.5/35)

KG BB4: (60/42.5)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)

AMRAP x 17 MINUTES*

40 Synchro Burpees

30 Snatches (Athlete Choice, Light)

30 Synchro Burpees

30 Snatches (Athlete Choice, Moderate)

20 Synchro Burpees

30 Snatches (Athlete Choice, Mod-Heavy)

10 Synchro Burpees

Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…

*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.

(Score is Total Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)