Friday January 20th 2016

January 19, 2017
    by Alex Etzen

    Announcements

    Open Prep Seminar #3 this Sunday at 11am. Handstand Push Ups and Handstand Walk + Nutrition ideas and tips for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/handstand-push-upshandstand-walk-nutrition/

    XS CrossFit – General CrossFit

    Metcon

    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#
    Use a pull-up bar close to 6″ above reach for the burpees.

    OR

    SC: Metcon (AMRAP – Reps)

    Scaled version:

    -40 Burpees to a 6″ target

    -30 Snatches (65/35#)

    -30 Burpees

    -30 Snatches (95/65#)

    -20 Burpees

    -30 Snatches (115/75#)

    -10 Burpees

    -AMRAP Snatches (135/95#)