2.27.14 "CFG Open WOD 14.1"

February 27, 2014

FITNESS

“CFG OPEN WOD 14.1”
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

COMPLETE STANDARDS AND VIDEOS CAN BE FOUND HERE:
http://games.crossfit.com/workouts/the-open

COMPETITION

OPEN WOD 14.1

CashOUT:
10 rounds
Airdyne :30 on :30 Off

Mobility:
Roll Calves
Hamstring Lovin with the Bands

EXTRA CREDIT
3×15 Landmine Twists
3×15 Side Plank Crunch

ENDURANCE
(Thur, Fri, Sat)(only pick one day a week to do this workout)
Run, AirDyne or Row
10-20 Rounds
:30Sec On :30Sec OFF

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
You Only Have ONE Day!!!
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

–Yoga–Cancelled–
Monday March 3rd
Just this week and it will be back the Following week

Comments

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  1. Eduardo cabral Reply

    I thought masters would be 40+?

  2. Adam Reply

    2 rounds + 40 = 130 RX

    Doubles are tough as sh!+. I have welts everywhere from whacking myself with the jump rope!

  3. Don E Reply

    3 + 27 = 162 Rx
    Gonna dedicate tomorrow to DU practice, if all goes well then I’ll tackle this again Sunday to squeak out that 4th round.

  4. Joshua Jordan Reply

    4 rounds Rx

  5. Scotty Reply

    4+32 (212 reps)RX

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