Workout 03/01/21

Strength:

8×3 back squat

– @80% 1RM

– Rest 30” between sets

Conditioning:

20’ time cap

“CrossFit Open 17.1”

10 alt DB snatch 50/35

15 burpee box jump overs 24”/20”

20 alt DB snatch

15 burpee box jump overs

30 alt DB snatch

15 burpee box jump overs

40 alt DB snatch

15 burpee box jump overs

50 alt DB snatch 

15 burpee box jump overs

Accessories:

8×1 kneeling to feet max height jump

3×15 goblet barbell biker squat

4×8(4 each) OH barbell walking lunges lunges

4×30 Reverse hyper (no weight) 

5×15 top weighted V ups 

Cardio:

20’ E2MOM

10 cal bike erg

10 Russian KBS 53/35

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