Thursday 03/06/13

Open Workout 13.1

 

Best get your stretch on...there be some burpees happening today

WOD

17 min AMRAP

40 Burpees

30 Snatch (75/45 lbs)

30 Burpees

30 Snatch (135/75 lbs)

20 Burpees

30 Snatch (165/100lbs)

10 burpees

As many reps of Snatch as possible (210/120 lbs)

Notes

This 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.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

Please be sure to watch the entire workout instruction video here 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.

Modifications

L3/L4- As RX

L2 - 45 lb Snatch throughout entire workout

L1 - 17 min AMRAP

      30-20-10 Burpees

      10-10-10 Hang Power Snatch (55/35 lbs)

L1m - 12 min AMRAP

         5 Burpees

         7 Hang Power Snatch (manageable weight)

______________

Post total reps completed

______________

 

Day 60 of the Nutrition Challenge!!!!

 

Comments

[Ken S]

May the CF Force be with all who are participating in the Open!

[Laura]

As RX 156 reps

[Ken S]

The Fat Lady has sung and I made it through my 3rd Challenge! I hope everyone else enjoyed watching people eat whatever they wanted and had the guts to keep it "clean".

Are we taking bets on who will vomit from drinking too much at the Jolly next week?

[Ken S.]

Great job Laura, Julie Foucher who is almost half your age only got 39 more reps than you did. Competeing is in your DNA and you must embrace it because God has given you that gift.

[Csheetsvideo]

Laura,
great score, are you in the open this year?