Thursday, 03-07-13

 

"I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning."  - John Boyton Priestley

WOD:

CrossFit Open 13.1   17 Minute AMRAP

The first week is a combination of last year's 12.1 ( 7 minute burpees) and 12.2 (snatch ladder).

Here's a link to Julie Foucher and the demo video:  Foucher and 13.1

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

35 pound Snatch, 30 reps

30 Burpees

55 pound Snatch, 30 reps

20 Burpees

75 pound Snatch, 30 reps

10 burpees

90 pound Snatch, as many reps as possible

Movement Standards

Please be sure to watch the entire workout instruction video (above) for full details.

Burpee

The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Snatch

Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

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