Workout 12.4.13

Nickname: 13.1…..

Main – CrossFit

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Warm-up (No Measure)

8 Minutes of Mobility

then,

6 Minutes of Snatch Drills- your choice!
If you want to add weight, do not make it heavy, just use a light warmup weight.

Burgener Warmup, Snatch Drops, Snatch Balances, High Pulls, High Hang Pulls, OH Squats, Muscle Snatches, etc

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
-Set a 6″ target using the Gymnastics Rings for the Burpees
-Set up your plates for each Snatch increase so loading the bar is done quickly and efficiently

-Hand must touch the target for each burpee
-Pace (cannot stress this enough) the Burpees! Don’t go crazy on the first set!
-Snatches must come from the floor.
– Good luck!

Cashout

Cool down, stretch, mobilize and drink lots of water!

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