Saturday, November 22, 2014

Bodyline drills in warm up please. 

 A. Chest to wall handstands x 30 sec x 5 sets; rest 90 sec.

B.  http://games.crossfit.com/workouts/the-open/2012

12.2

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

NOTE: This wod should not be done by beginners or those with technical issues on the power snatch.

You may scale the weight if strength is the issue, but if technique is a concern, please do one of the variations below.

Every 15 sec, do 2 snatches @ 45/75 lbs x 4 min
Rest 2 minutes
Every 15 sec, do 1 snatch @ 75/135 lbs x 4 min
Rest 2 minutes
Every 15 sec, do 1 snatch @ 90/150 lbs x 3 min