23.04.01

INTENDED STIMULUS

11:00-16:00.

One athlete should always be moving on the barbell. Each athlete should always be able to perform at least one rep.

Break up the snatches as needed.

The first set of burpees should take no more than 3:00.

RX

For time with a partner:
30 snatches (95/65 lb)
30 synchronized bar-facing burpees
24 snatches (115/70 lb)
24 synchronized bar-facing burpees
18 snatches (135/75 lb)
18 synchronized bar-facing burpees
12 snatches (155/85 lb)
12 synchronized bar-facing burpees

LEVEL 2

For time with a partner:
30 snatches (75/45 lb)
30 synchronized bar-facing burpees
24 snatches (95/55 lb)
24 synchronized bar-facing burpees
18 snatches (115/65 lb)
18 synchronized bar-facing burpees
12 snatches (135/75 lb)
12 synchronized bar-facing burpees

LEVEL 1

For time with a partner:
30 snatches (45/35 lb)
24 synchronized bar-facing burpees
24 snatches (45/35 lb)
20 synchronized bar-facing burpees
18 snatches (55/40 lb)
16 synchronized bar-facing burpees
12 snatches (55/40 lb)
12 synchronized bar-facing burpees

SKILL WORK

Pre-workout:
Every 2:00 for 5 sets:
2 power snatches
– Must be touch-and-go.

STRETCHING

1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)

WHITE BOARD BRIEF

Target time | 11:00-16:00.

Today’s workout is a play on CrossFit Open 13.1, but in this version you get to work with a partner.

You and your partner will work together to complete each set of snatches and bar-facing burpees. One athlete works at a time on the snatches, switching as often as you would like. Both of you will perform the bar-facing burpees together.

Choose snatch loads that allow both you and your partner to perform 5-reps unbroken with the first weight, 3-reps unbroken with the second weight, and fast singles with the final two.

Let the slower partner dictate the pace of the bar-facing burpees. If the slower partner is always playing “catch-up”, they will burn out really fast.

Communicate and have some fun… It’s Saturday!