30 Double-unders
15 Power snatches
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 and/or register and submit your results as part of the CrossFit Games Open. Compare to 3/17/11, 3/24/11, 6/10/11, and 11/6/12.
16 comments:
Finally made it to a Wed.5:15 class!
I had hoped to do Rx, then I dropped to 50# during set up... After the first 30 DU's and a couple of lifts,I realized my expectations were a bit high so I down-scaled to 45...
Only managed 2 full rounds +30 DU's I did have an A Ha! moment during DU's and got about 10 in a row.. "Fast Hands" was the cue!
Thanks Coach Drew! You must have said it 10 times before but today I heard it.
Way to go, Stacey!!
1 + 8 with 75#'s sounds weak but i actually got 23 DU's today! They were ugly and non-efficient which goes along with my MO to begin with!!
6rds + 26 DU - PR!!
Rd1 - UB
Rd2 - UB
Rd3 - DU UB, snatches 8/7
Rd4 - DU UB, snatches 10/5
Rd5 - DU 11/19, snatches 10/5
Rd6 - DU UB, snatches 8/7
Rd7 - DU 26 UB
good workout today! Rolled in out the bed in a fog but quickly changed.
got 5+1 rounds today. did my last 2 snatch rounds better than my 1st 3 rounds-thanks Coach Cori for the correction-could have gotten 6 rounds if I would have been more effecient the 1st 3 rounds
NEXT TIME!!! :)
Great job Eddie-went from doing 1st
DU ever to 23!!!
so, my work's "weather rule" is to do whatever birmingham city schools do (since our office is in the city limits). when my alarm went off and i saw that the schools weren't opening until 11, i took advantage of the opportunity to sleep in. :)
when i did get up, i did a workout on the treadmill. 35 minutes of 5 minutes running @ 6mph (with the incline at 1) and 5 minutes of walking at 4mph at varying inclines ranging from 5-10.
i'm only putting this because i can't have y'all thinking i'm slacking! :)
Sheena this would have been a good work out for you though with your DUs. Hate you missed it! Would have probably been a good score.
I'm slacking.
6+32 pr yay!
On round 2, i think i had about 10 misses. I couldn't figure out what was going on. I finally realized that my hair has gotten long enough to interfere with the rope. So i stopped, put it in a bun and kept going. note to self to remember this in the future for wods w/ du!
Ha Cori! You had a moderate case of
Capillus Interferus!
Reminds me of the time, years ago, when my hair was long, I once rolled up the car window and caught it there. I didn't know it was stuck until I went to get on the interstate and turned to look over my shoulder... OWWWWWW!!!!
That no longer is an issue for me. :)
Du attempts, RX weight, 2+8
Wow- that WOD was a crazy heavy breather! 5 + 31 Rc.
Nice job everybody and congrats on the a-ha Stacey! :)
I forgot to take a picture of the board! I'm so sorry you guys!
But....I did remember that I need to post the wod for tomorrow...here it is:
"CAREFUL"
15 min to establish max Front Squat
then
5RFT of:
5 FS @ 50% max
10 Box Jumps (24"m/20"f)
35# 3+33. Switched to lateral hops after my rope broke and 2 fitness ropes failed me in the first round. DUs = goat!
RX 2+33
Still working feverishly on consecutive DU's. Got 11 in a row - new PR - but still painfully slow. Held me back on this WOD
RX 2+33
Still working feverishly on consecutive DU's. Got 11 in a row - new PR - but still painfully slow. Held me back on this WOD
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