Today’s workout will be based on the 2013 CrossFit Games Open workout 13.1. If you are a competitor in the CFG Open be sure you have watched the instructional video at this link before coming in to class tonight. We will try to run the main competition class at the 6:00pm time slot, but like other benchmark WODs, if you can’t make it you will have until the end of the week to make it up.
Best of luck to all the competitors!Warmup: 750M Row, nice and easy 10 PVC Pass Throughs 2 rounds through Burgner warmup Spend 3-5 minutes on squat and shoulder mobility and stretching Snatch review: – Muscle Snatch – Power Snatch – Squat Snatch Any of these are acceptable for the workout, you may find the best blend of efficiency and speed is with a power snatch CrossFit Games Open Workout 13.1: Proceed through the sequence below completing as many reps as possible in 17 minutes of:
– If you are not competing you may scale the weight of the snatches as follows:
Intermediate: Male – 45-75-95-125, Female – 25-45-75-95
Beginner: Male – 45-65-85-105, Female- 25-35-55-75
400M walk/jog, hamstring stretch, low back stretch, glute stretches
Post reps and times for your final round of snatches to comments!