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26
Dec

Friday 122713


Main – WOD – (Be)tter

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L-Sit

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
*Burpees will be switched from to a 6″ target to lateral burpees over bar*

WOD Strategy: 17 Minutes can be a long time, especially with movements like burpees and snatches. The burpees are designed to jack your heart rate up and tax you. The best way to approach this workout is to take your time on the burpees. Focus on breathing each round of burpees. By pacing the burpees, this will allow you to start the snatches sooner. Each round of snatches will differ in its approach. The first round of snatches should be done in 2-4 sets, however you want to break it up. The second set of snatches should be completed hitting manageable sets (doubles, singles, all depending on your skill level with the snatch) This workout is one of the longer workouts that we will find in the open and must be approached with a specific gameplan.

Pistols (10)