13's Fittest Is This Weekend!
13’s Fittest is this weekend! I hope you come out and cheer on our community if you are not competing, volunteering, or judging.
Items for the week…
- We are re-testing the 1RM for our snatch, power snatch, and bench press this week.
- All 13’s Fittest athletes are welcome to come in during any class all week and work on whatever they would like … but the class and the space needed will have priority. Please still register for the class time.
- The 4:30pm and 5:30pm classes are canceled on Friday evening, so we’re able to start preparing for the competition on Saturday. Any and all help is welcome on Friday night!
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
power snatch: 1RM (re-test)
WOD
5RFT
300m row
12 kb push presses (35/26)
12 toes-to-bars
1 minute rest
SKILL
9-8-7-6-5 strict pull-ups (4 of 6)
WOD
2 minute max double unders
1 minute rest, then
16min EMOM
15 hand-release push-ups
10 wall balls (20/14)
10 sit-ups (20/14)
5 deadlifts (athletes choice)
STRENGTH
bench press: 1RM (re-test)
WOD
15min AMRAP
1 wall walk
5 pull-ups
10 box jumps (24/20)
15 kb snatches (53/35)
STRENGTH
front rack lunge: 2×5 @ 50% of 1RM FS
then
snatch: 1RM (re-test)
SKILL
power clean skill work
WOD
400m-400m-200m-200m run
25-20-15-10 russian swings (53/35)
10 ring rows
13’s Fittest
NO CLASSES
WOD
28min EMOM
MIN 1: 16/12 calorie row
MIN 2: 7 deadlifts, 5 hang power cleans, 3 push jerks (95/65)
MIN 3: 8-10 knees-to-elbows
