Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) EMOM – 3 Thruster (60 kg/40kg) climbing 5-10kg/2-5kg evey minute for as long as possible.

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TC = 12 min

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Score = Weight and reps failed on

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then…

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2) Workout 13.1

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NB – Burpees – touch a target 6 inches above max reach height

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MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

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WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

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Score = Total Reps

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Compare your scores at to those of the 2013 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/leaderboard

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EXTRAS WOD

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AMRAP 10 min:

Row 500 m or 50 SDHP (20kg/13kg)

10 Ring Dips

3 Rope Climbs (6 m)

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Score = Total Reps

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LITE WOD

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1) EMOM – 3 Front Squats (50% 1RM or light load) Climb the load as needed but ensure there are no form faults!

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TC = 10 min

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Score = Weight and reps failed on

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then…

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2) Scaled Version of Workout 13.1

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NB – Burpees – normal/box burpees

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Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Burpees

20 KB Swings (12kg/6-8kg)

15 Burpees

20 KB Swings (12kg/6-8kg)

10 Burpees

20 KB Swings (16kg/8-12kg)

5 Burpees

KB Swings (16kg/8-12kg) as many reps as possible

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Mudz dominating at the 3 Silos Park Run on Saturday