WOD – Friday 1/27

Open retest day. One of the most challenging open workouts that I have done because it comes down to setting a goal and pacing accordingly. Some of the most successful gyms played a metronome over the speakers to help members pace the burpees. Do not come out too fast because it’s impossible to get your heart rate back down. Scale the weight to make sure the first few rounds are light and the last few are pretty heavy, ending around 85-95%.

Spend 2 minutes in Z1
Then coach led PVC mobility
CFP snatch warm-up
2 rounds – PVC then barbell

Use this time to make a plan based on you and your capabilities. Work up to a weight you plan on ending at. Get some singles under your belt at each round. Make sure you have all of the plates you need and understand the order and progression.

CrossFit Open WOD 13.1
17 min AMRAP
40 burpees
30 snatches (75/45#)(65/35#)
30 burpees
30 snatches (135/75#)(95/65#)
20 burpees
30 snatches (165/100#)(115/75#)
10 burpees
As many reps as possible (210/120#)(135/95#)

Cool Down
Spend 5 minutes with a focus on shoulder recovery

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