171 CrossFit – Sat, Jan 13

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">5 Inch Worms</span></p><p><span style="background-color:transparent;color:#000000;">5/5 Groiner Twists</span></p><p><span style="background-color:transparent;color:#000000;">10 Cossack Squats</span></p><p><span style="background-color:transparent;color:#000000;">20 PVC Pass Throughs</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Up Downs</span></p><p><span style="background-color:transparent;color:#000000;">6 PVC Hang Muscle Snatch</span></p><p><span style="background-color:transparent;color:#000000;">6 PVC Snatch Grip Push Jerks</span></p><p><span style="background-color:transparent;color:#000000;">6 PVC Overhead Squat</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">6 Burpees</span></p><p><span style="background-color:transparent;color:#000000;">3 PVC Snatch Deadlift</span></p><p><span style="background-color:transparent;color:#000000;">3 PVC Hang Power Snatch</span></p><p><span style="background-color:transparent;color:#000000;">3 PVC Overhead Squat</span></p>

Strength – All
EVERY 1:30 x 6 SETS* (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Snatches</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Hang Snatch</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>

Workout – Performance
AMRAP x 17 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Snatches (75/55)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Snatches (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Snatches (165/115)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Rep Snatches (205/145) with Time Remaining…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings. Option for Squat or Power Snatches.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB1: (35/25)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (60/42.5)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (75/52.5)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB4: (93/65)</span></p>

Workout – Fitness
AMRAP x 17 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Power Snatches (45/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Power Snatches (95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Power Snatches (115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Rep Power Snatches (135/95) with Time Remaining…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB1: (20/15)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (42.5/30)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (52.5/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB4: (60/42.5)</span></p>

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 17 MINUTES*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Synchro Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Snatches (Athlete Choice, Light)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Synchro Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Snatches (Athlete Choice, Moderate)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Synchro Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Snatches (Athlete Choice, Mod-Heavy)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Synchro Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p>

Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. 90/90 Hip Rotations w/ Good Morning</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Sciatic Nerve Floss</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Bird Dogs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>