Thursday, 1/13
January 12, 2022
Saturday, 1/15
January 14, 2022
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 PVC Dislocates
6 Plank to Squat
6 Jump Squats
Prep (8 Minutes)
1×5 Hang High Pull+ 5 Hang Power Snatch (bar only)
6 Kip Swings+ 3 Burpees
1×5 Hang Power Snatch
6 Kip Swings+ 3 Bar Facing Burpees
2×3 Power Snatch+2-3 BMU (or 3-5 Pull Ups)
1×5 Power Snatch+5 Bar Facing Burpees+3 Power Snatch+3 BMU
CrossFit Open 19.4
For time (12 min cap)
3 Rounds
10 Snatches (95/65)
12 Bar Facing Burpees
Rest 3 Minutes, then
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees
Scale to 5 or 3 BMU, 15 or 10 CTB or regular Pull Ups, or 15 Jumping Pull Ups
Mobility
1 Min OH Band stretch/side
1 Min Single Leg Flexion/side
