Friday 3.18.11


 Here is a description of the workout athletes all of the world are competing in.  Many of the points are good coaching points that you should always be checking yourself to make sure you are performing full range of motion each rep.  However, some of the points are just to make judging competitions easier.

Warm Up:  Burgener Warm Up-Snatch

SWOD: Farmer's Walk 3 x 50 yards.  Go up in weight each set.

Metcon:   "CrossFit Games Open 11.1"
Complete as many rounds and reps as possible in 10 minutes of:
-30 Double Unders
-15 Power Snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

11 comments:

  1. SWOD: 25-35-45
    Metcon: 2 rds+60 single unders+9 snatches @35#

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  2. SWOD: 85,105,155 each arm
    Metcon: 5 rds+ 1 d/u

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  3. CFE Swim WOD:
    - 200 yard warm up swim/technique practice
    - 5 rounds of 2:00 on, 3:00 off
    - 4 rounds of 1:00 on, 1:00 off

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  4. SWOD: 85/105/155 (each arm)

    Metcon: 5 rounds + 30 DU + 2 snatches

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  5. Swod: 44# kbs, 60# kbs, 85#
    Metcon: 3 rds + 27 DU's @ 45#

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  6. swod: 85,105,125
    metcon: 4 rnd's flat..finished @ 9:59 rx'd

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  7. 35,45,65 I think?
    2 rounds with 55lbs
    Not my best workout but its ok because 12 hours earler I did a roundoff backhandspring!!! Its been many years but because of crossfit I am tumbling with the teenagers!!!! A huge thank you to the 9:30 class for helping me be stronger!!!

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  8. SWOD: two 44#kb, two 62#kb, two 85# on the bars
    Metcon: 3 rounds even @ 55#

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  9. SWOD: worked up to 165#
    METCON: 3 rounds+21 DUs..RXd my DUs need work,again

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  10. SWOD: 15#, 25#, 25# each hand--the AM classes were holding bumper plates
    Metcon: 90 single unders and 15 OHSs (35#)per round to save the shoulder -- 3 rounds + 90 single unders

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  11. Swof farmer walk 44# 62# 85#
    Wod 3 rounds+ 30 double unders
    Hanging snatch 35#

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