Thursday, March 7, 2013

03/07/2013 The Open 13.1

"It all comes down to what happens at Regionals.  In the Open, you are in your own gym, you get to do the workout when you want with the gear you want.  Things change when you're out in the field and you don't get to pick everything." -Katie Hogan

Katie Hogan

WARM-UP
5 Minutes Rope Work and/or Row
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
Snatch

WOD

The CrossFit Games Open 13.1


CrossFit

17 Minute AMRAP
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
As Many As Possible Snatch (210/120)

CrossFit Masters (Age 55+)

17 Minute AMRAP
40 Burpees
30 Snatch (45/35)
30 Burpees
30 Snatch (75/55)
20 Burpees
30 Snatch (100/75)
10 Burpees
As Many As Possible Snatch (120/90)

Super Fit

17 Minute AMRAP
40 Burpees
30 Snatch (75/55)
30 Burpees
30 Snatch (75/55)
20 Burpees
30 Snatch (75/55)
10 Burpees
As Many As Possible Snatch (75/55)

On-Ramp

10 Minute AMRAP
10 Burpees
10 Snatch (45/35)


COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch





 
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