Workout of the Day
METCON
CrossFit Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
Snatch, 30 reps (weight 1)
30 Burpees
Snatch, 30 reps (weight 2)
20 Burpees
Snatch, 30 reps (weight 3)
10 burpees
Snatch, as many reps as possible (weight 4)
Notes
Today’s workout is a retest from the 2013 CrossFit Open featuring a couplet of progressively heavier snatches and progressively fewer burpees with a 17 minute cap. Click the link on the title above to see the original workout description and standards. For the snatch, the first weight should be very light such that you can perform touch and go reps for large sets (5-15+ reps). The second weight should feel medium heavy such that you can perform either steady singles or smaller touch and go sets (3-5 reps). The third should be something that feels quite heavy and requires each rep to be performed as a single with rest between. Most folks in this workout did not make it to or past the third set of snatches, so that 4th set should be kind of a hail mary. You can see worldwide averages below.
Burpees today should be performed such that you reach full hip and knee extension with your feet off the ground every single rep.
Here are some loading options, including the competition loads from that year as well as some additional options. You don’t need to use these exact weights, choose loads that make sense for you based on the description above. Also- if you use an empty bar for round 1 you can just pull each rep from below the knee.
Loads
A1: 75/135/165/210 (Men’s Rx)
A2: 45/75/100/120 (Masters Men’s Rx)
A3: 65/95/115/135 (additional option)
B1: 45/75/100/120 (Women’s Rx)
B2: 35/55/75/90 (Master’s Women’s Rx)
B3: 25/35/45/55
CrossFit Group Class Programming Template (WK4/7)
Welcome new CFSBK Coach Steph Chu!
CFSBK would like to welcome the newest addition to our coaching staff, Steph Chu! You’ll be seeing coach Steph on Wednesday and Friday nights moving forward! Learn a little more about her below:
Steph was first introduced to CrossFit in Sydney, Australia in 2014 by accident. Having never done a pull up or lifted a single weight before, she was instantly drawn to the challenging but inspiring atmosphere that CrossFit provided. Having grown up with constant criticisms about her body and being told that women aren’t allowed to be strong and that women shouldn’t lift weights, CrossFit helped build the confidence she needed to know that anyone can be strong as long as you believe you are
Steph has always been fascinated by movement and the human body. She pursued a Bachelor’s and Masters degrees in Immunology and Infectious Diseases but upon returning back to NYC in 2017, she was looking for a new change. She left her career in science and made the switch into coaching and since then has focused on helping other people become not only physically stronger, but to help strengthen their mindset so that they have the confidence the need to reach their utmost potential.
Steph currently holds CrossFit-L1, Precision Nutrition-1, NASM-CPT, and Pain Free Performance Specialist certifications. She is currently working towards a behavior change specialization and NLP certification.
Welcome