January 21 2017
I can’t wait to see everyone at the CrossFit Strongsville Annual Party tonight at 6:30pm! Be ready to laugh, cry, do some burpees, eat great food, have awesome conversations, and celebrate with some great people!
20 Minutes Allotted Time.
Choose from the list below.
10 Minutes to establish heavy 1 rep of movement.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.
If performing Gymnastics movement, feel free to do 10 minutes each for 2 movements, 5 sets of 10 reps each.
Hang Squat Snatch
Strict Pull Ups (5 sets of 10 reps)
Strict Shoulder Press
Hang Squat Clean
“CrossFit Games Open 13.1”
As many reps in 17 mins as you can of:
30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
Snatch, 210/120 lbs
This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch.
A Clean and Jerk is not permitted. Score is total reps completed.
NOTE: We will only hold those performing RX to the standard of touching an object with both hands 6 inches above max reach.
Category 1 Scaling: Scale as necessary for the weight, but try to add for each round regardless.
Category 2 Scaling: Modifying the burpee.
Category 3 Scaling: Both options listed.