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CF Games 12.1

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WOD for Friday 030113Click Here For Today’s Schedule
Snatch Pulls                    
5 sets of 2 reps @100% 1RM               

Snatch                    
3 single reps @60%
3 single reps @70%
3 single reps @80%
–Rest–
CF Open WOD 12.1
AMRAP in 7 minutes:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Post Snatch Loads and Burpees Completed to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls.  Use 100% of your Snatch1RM for these.  Once you’ve completed these sets, perform  3 single rep Snatches from the floor (or from the hip if a Coach directs) to a full overhead squat at the posted percentages.  These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1 minute between attempts. 

The conditioning workout is WOD 12.1 from the 2012 CF Open.  Note the standard…not just a burpee, but a burpee to a jump of 6″ above your standing outstretched arm.

ENDURANCE WORKOUT tonight at 6pm!

CF Open WOD 12.1 Tips

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

One Comment
  1. Paul K Reply
    Worked Snatch Pulls at 135# as prescribed. Snatches as designated at 80, 95 and 110#. For m felt much better today compared to the last time we worked snatches. METCON - 76 reps. Was targeting 84, so didn't quite hit the mark.

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