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Friday 130308

7
Mar

Friday 130308

Reminder do to the CrossFit Open we will not be having normal 4:30 and 5:45 class hours.  We will still be performing the WOD, however when you come in you must sign up for a heat that will be on the board.  In addition we will not be running a group organized warm up, class will be performed just like a competition setting.  Furthermore we will need each athlete to help judge during class, please let us know if you’re not comfortable judging other athletes or if your not comfortable judging specific movements.  Please make sure you watch the standards video below before coming into class.

Strength/Skill:
Warm up:3 Rds NFT:

  • Snatch Pull
  • Snatch High Pull
  • Muscle Snatch
  • Power Snatch
  • Snatch Balance
  • Overhead Squat
  • Full Snatch

Strength:

  • 1) Every 30 seconds for 2 minutes (10 total reps):1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)
  • 2) Every minute on the minute for 2 minutes (6 total reps):1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
  • 3) Every 10 seconds for 1 minute (14 total reps):2 Burpees (13.1 standard) as fast as possible

Skill:

WOD:
Benchmark FridayCrossFit Open 13.1

AMRAP in 17 Minutes:

  • 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

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.

Additional:
  • Mobility

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