WORKOUT OF THE DAY, JANUARY 13TH 2021

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history.

The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open by clicking HERE!

We will be completing the WOD and then Snatch Strict Press strength piece in class today. The other strength pieces can be done after class or during open gym. Listen to your body! Get done what you can.

WOD:

#baby yoda

21-18-15-12-9-6-3
Front squats (115/80) *Scale to 95/65 **BeachFit DB Front Squats 35/25lbs
Bar-facing burpees
Chest to bar pull ups *Scale to Pullups, Ring rows, Barbell bent over rows or even jumping pull-ups

Target Time: 11-13 minutes

Time Cap: 20 minutes

STRENGTH:

Snatch Strict Press Behind The Neck + Tempo Overhead Squat + Snatch Drop for load (3 seconds down, 3 seconds in the hot):
– 3 sets x 3+1+3 @ light weight.
*. Rest 2 minutes between sets

3 seconds down, 3 seconds in the hole for the Tempo OVHS

This is skill work! Do not work up to a max.

#3 Position Snatch (High Hang, Above the Knee, 1″ off the Floor) for load:
2 sets @ 70% 1 RM Snatch
3 sets @73% 1 RM Snatch
* Rest 90-120 seconds between sets –

#Power Clean + Hang Power Clean for load:
– 3 sets of 4(1+1+1+1) Approx 60-70 of 1 RM
– rest 60-90 seconds between sets –

Example set for Power clean piece
Set 1:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Hang Power Clean @ 185#
-rest 60-90 seconds-
Set 2:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Hang Power Clean @ 185#
-rest 60-90 seconds-
Set 3:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Hang Power Clean @ 185#
-rest 60-90 seconds-
Set 4:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Hang Power Clean @ 185#

Based off of a 300# Clean 1RM

#Snatch Deadlift + Snatch Pull:
– 3 sets x (2+2) @ 95% 1 RM Snatch
* Rest 2 minutes between sets

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