CROSSFIT GAMES OPEN 13.1

CFBB 0728

28 JULY 2017 CROSSFIT GAMES OPEN 13.1

Oh snap. This one brings back memories….

Training Intent

– Strength: Final week of Box Squats. Loads should be slightly heavier but speed/technique should be on point by now. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable, you can always go lighter.

– Metcon: Consistent breathing and pacing the entire workout. Consider the total volume of burpees and make sure you are focusing on breathing during your sets as this can make or break this workout.

#cfbblove
#cfslfam
#gohambone

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Strength
Wide Stance Box Squat (7×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

7 x 3 @60-70%, every 60s.
Metcon
CrossFit Games Open 13.1
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#
Goal’s Gym
Metcon (No Measure)
Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

Supermans x 50-100 Reps (squeeze glutes at top). Rest as needed.