CrossFit Salzburg

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CrossFit-Salzburg

08.03.2013 3D GYM MOD321

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“FRIDAY IS GAMEDAY”

OPEN WOD 13.1

WORKOUT 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps 35kg
30 Burpees
135 pound Snatch, 30 reps 62,5kg
20 Burpees
165 pound Snatch, 30 reps 75kg
10 burpees
210 pound Snatch, as many reps as possible 95kg

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps 20kg
30 Burpees
75 pound Snatch, 30 reps 35kg
20 Burpees
100 pound Snatch, 30 reps 45kg
10 burpees
120 pound Snatch, as many reps as possible 55kg

Competitors review Standards here.

httpv://youtu.be/JFle0JgsQTk

Now it is in your head. Set your Goal and make up your Gameplan!  Get a good nights sleep. Remember, you are competing against no one but Yourself! Make every Rep count. Give it your best and the score will take care of itself!

If you are not competing in the Open we will have a regular Workout for You a scaled version of the 13.1 WOD.

Scaled:

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
40 Burpees
30 KB Swings 12/8kg
30 Burpees
30 KB Swings 16/12kg
20 Burpees
30 KB Swings 24/16kg
10 burpees
as many reps as possible KB Swings 24/16 kg

Score: Reps.

scale weights as needed

Watch Julie Foucher scoring 195 Reps.!

httpv://youtu.be/bbS33NZlyVM

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