WOD Thu 3-14-13 (CF Games Open WOD #2)

WOD Wed 3-13-13
March 13, 2013
WOD Fri 3-15-13
March 14, 2013

WOD Thu 3-14-13 (CF Games Open WOD #2)

Tonight at 6:00PM will be our main competition run of the 2nd CrossFit Games Open workout!  If you are not competing we will still do the same movements but will adapt as necessary for scaling and equipment.

101 Class working hard, great to see those new faces in the Open WODs!

Warmup:
Coach lead DROM and calisthenics
 Spend 5-8 minutes getting loose and self directed mobility work on your sore or tight trouble areas.
 
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There is no can’t, won’t, or impossible.

 Open WOD Skill Review and setup
 
Open WOD: 
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
 
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
 
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
 
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ boxNotesPlease be sure to watch the entire workout instruction video  for full details.

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Cool Down, post your total reps completed to comments.

**Open Athletes don’t forget to log your scores on the Games web portal just like last week**