3/8/13 – Friday

Written by josequan. Posted in Fitness

Regular Class:

All right folks the WOD tomorrow will be the 2013 CrossFit Open 13.1 WOD. You will not need to touch a target above 6″ regular class and or do the prescribed weight. But for the snatches you need to increase the weight by 10 pounds for each of the 30 Snatches.

For Example:

40 Burpees
30 snatches (45/35)
30 burpees
30 snatches (55/45)

Get it? if not we’ll explain it during class.

Open Competitors:

Please show up around 6:15 PM so you can start setting up, warming up and practice some snatches. We may go in heats of 2 at a time, but we will decide tomorrow. Please watch the movement standards above and become familiar with them because you will have to help out and judge somebody as well during their time. We will go over more stuff tomorrow if you are confused about anything.

Just do your best and have fun!!! focus on your breathing and don’t go 100 MPH out the gate. OOUUSSS!

Spectators:

If you would like to come and watch the open competitors perform the Open WOD we will be starting around 7:15PM and going until everybody is finished. Bring your food and beverage if you like. Just don’t throw your food trash in our trash can please. Thanks!

 

WOD

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

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