WOD Thur 3-7-13 (CFGames Open WOD #1)

WOD Wed 3-6-13
March 5, 2013
WOD Fri 3-8-13
March 7, 2013

WOD Thur 3-7-13 (CFGames Open WOD #1)

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:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
 
NotesThis workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

– 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

Cool Down:

400M walk/jog, hamstring stretch, low back stretch, glute stretches

Post reps and times for your final round of snatches to comments!

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