4-5-13

Warm Up

1 round of Cindy 

1 lap around building 

1 round of Cindy 

1 lap around of building

Hip & Ankle mobility work

 

Strength 

Snatch Complex 1-1-1-1-1-1-1

 

Snatch Complex = 1 snatch grip dead lift + 1 snatch grip high pull + 1 full squat snatch

 

River Ruckus competitors 

3 Rounds NOT for time:

1 Snatch @60% of 1RM

2 OHS

3 Chest 2 Bar pullups

4 wall balls 20/10lb - 10'-8'

5 Burpees

6 KB swings 70/53lbs

12 Air Squat

24 Double Unders

*this is preparatory work for Saturday and Sunday competition, so take it easy and move well. 

 

All other Pisgah Athletes 

 

CrossFit Games Open WOD 13.5

As many reps in 4 mins as you can of:

15 Thrusters, 100/65 lbs

15 Chest-to-bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.

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