13.1
Warm-up
20 Squat Jumps
30 Mountain Climbers
20 Burps
30 Ice Skaters
20 Lunge Jumps
*Spend 5 minutes stretching quads and hip flexors
*Spend 5 minutes mobilizing shoulders
Midline
Hollow Rock challenge week 2
Oly
1 Power Snatch, 1 Squat Snatch @70%
-This is mainly for technique and to warm up your snatch. Don’t try to be a hero.
WOD
Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75,45 pound Snatch, 30 reps
30 Burpees
135,75 pound Snatch, 30 reps
20 Burpees
165,100 pound Snatch, 30 reps
10 burpees
210,125 pound Snatch, as many reps as possible
171
133
Hadn’t started crossfit yet last year.
153 – 26 more reps than last year
190, had over a minute to get 125 and just could not get it up.
11 reps better than last year.
150- 28 more reps than last year
150 at 16:21 – [143 in 2013]
Hollow rock challenge completed
13.1 last year was 105 reps
13.1 today. 140 total reps.
huge improvement!! Nice work!