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WOD – Thursday, March 17, 2011

16
Mar

WOD – Thursday, March 17, 2011

Warm-up: Run 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, 10 back extensions – 2 rounds of 5 power snatches with the bar, 10 double unders – get use to the feel of the couplet

Skill: Practice your double unders and make sure you feel comfortable with them before starting the WOD.

WOD:

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (really ground to overhead anyhow)

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

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed to comments.

For CrossFit Games Open competitors, you will need to submit your official results through your personal login when the site is ready. Our IT team is working through final bugs, and will launch the minute it’s ready.

Angel - great swing gf

Angel - great swing gf

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