Benchmark Monday 12/23/13
Strength
Back Squat
3 sets of 5 @ 65%
WOD
“CrossFit Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 burpees
Snatch, as many reps as possible 210/120
Compare to 10/14/13 and 7/29/13
Basics
For time:
CrossFit Open WOD 12.1
7 minutes of:
Burpees
End each Burpee by jumping and touching a target 6″ above max height reach.
A throwback to last year!
Written by:
Just Paleo