CrossFit Open – 13.1
Saturday November 1, 2014 'CrossFit Open – 13.1'

A.
16min Amrap
40 burpees
30 snatches (35kg/20kg)
30 burpees
30 snatches (60kg/45kg)
20burpees
30 snatches (75kg/60kg)
10 burpees
Max snatches (90kg/75kg)

B.
mobility

Friday October 31, 2014 'Trick or Treat??'

IMG_8488
for time:
Buy in – 1km row
Then:
3 rounds for time:
10 pull ups
20 push ups
30 sit ups
40 squats
Then
Buy out 1km run

Thursday October 30, 2014 ''

A.
One arm rows 4×10 each arm
B.
4 rounds for time
5 deadlifts (100kg/80kg)
10 box overs (24in/20in)
200m run

Wednesday October 29, 2014 'Annie'

A.
Weighted pull ups 5×5
Rest 3 min between sets
B.
“Annie”
50,40,30,20,10
Double unders
Sit-ups

Tuesday October 28, 2014 ''

A.
Odds and Evens 16min
Odds 10 pullups
Evens 10 Barbell Thursters

Rest 10min
B.
10min Amrap
10 dumbbell rows (alt)
10 v-ups

Monday October 27, 2014 ''

A.
15min to find a 1rm Front squat
B.
Emom 10 min 1 front squat at 85% of todays 1 rm
C.
3 rounds for time
5 hang power snatch (60kg/40kg)
10 wallball (9kg/6kg)
20 box jumps (24in/20in)
40 doubleunders

Saturday October 25, 2014 ''

A.
5×5 overhead squat
Rest 3 min between sets
B.
12min Amrap
10 medball cleans (9kg/6kg)
10 pushups
100m run

Friday October 24, 2014 ''

A.
20min muscle up practice/progression
B.
21/15/9
Thrusters (42.5kg/30kg)
Burpees

Thursday October 23, 2014 ''

A.
On 5 min timer 6 x 400m Runs
B.
Hip mobility

Wednesday October 22, 2014 ''

A.
Strict press 5×5
B.
Karen
150 wallballs for time (9kg/6kg)
10min cut off