Saturday January 1st
HAPPY NEW YEAR
13.1 – Snatch difficulty increases as the workout goes on.
13.1 – Maintain 15-20 burpees per minute.
Chad – Keep moving and stick with your plan.
Linda – Choose weights that will be challenging to go unbroken in the early rounds
Linda – Plan workable sets in higher rep rounds so that in round 5 and below you can go unbroken.
30 snatches (75/45 lb)
30 snatches (135/75 lb)
30 snatches (165/100 lb)
Max snatches (210/120 lb)
1000 step-ups for time (45/35 Ruck)
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)
Rest, stretch, recover
2:00 reach, roll, and lift
WHITE BOARD BRIEF
Target | See below
13.1 – Advanced athletes: 150+ reps, Intermediate athletes: 115+ reps, Beginner athletes (as Rx’d): 70+ reps
Today starts a new year and a new monthly focus. This month we are focused on Open prep as we gear up for this year’s CrossFit Open at the end of February. In this month, expect to see at least one repeat of a previous Open workout. It’s important that we look back at these benchmarks to see how our fitness has improved over the years.
If you have completed any of these workouts previously, you have a goal to shoot for. However, if this is the first time you are seeing these workouts, remember how you attack it because you may see it again.
13.1 – Athletes who have the ability to perform at least the second barbell as Rx’d should attempt this workout as Rx’d. Athletes who know the second barbell will be trouble or unmanageable should look to scale the weights.
Chad – Is all about moving. Keep moving as much a possible. If you think you will need a break have it planned in your work. ie. break at 500 or 400 and 800. Push as you near the end.
Linda – Plan to break up early sets to reduce fatigue in the later rounds so you can go unbroken.