Mar 6, 2013

Thursday 03.07.13

OPEN WOD 13.1

Proceed through the sequence below completing
as many reps as possible in 17 minutes of:
40 Burpees
(75/45) pound Snatch, 30 reps
30 Burpees
(135/75) pound Snatch, 30 reps
20 Burpees
(165/100) pound Snatch, 30 reps
10 Burpees
(210/120) pound Snatch, as many reps as possible

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch.  A Clean and Jerk is not permitted. 

Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.


WOD Notes. 

Burpee.  The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Snatch.  Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

TIEBREAKER RULES -- Pay attention, this one's important.  Due to the format of the WOD, there will be tens of thousands of athletes with a score of "100" because they can't Snatch 135.  Same with a "150" score at the Snatch 165 mark.  In both cases, the tiebreaker is the time you finished the previous set of snatches.  Plan your approach accordingly, and ensure your judge captures those times.  It will radically change your ranking.


Supporting Materials.

12 comments:

monroe said...

I'll be in at 1300 tomorrow. Good luck to everyone going early!

scottnkelly9901 said...

IMCF Hohenfels:

Bad news: under the PA's recommendation, and a bit of common sense, I'm avoiding overhead/shoulder work for a couple of weeks to allow my shoulder to heal. The swelling is interfering with a nerve and impacting my quality of life. Therefore, I had to forgo today's programing.

Good news: I established a new PR in back squat!

Back Squat (1RM ~295lb):
1-1-1-1-1-1-1 @ 240/240/240/240/260/280/300(PR)

First time since before OIF I that I've squated more than 295.

Then:
Shouler mobitity

Good luck to all those competing today. I can't compete from here, but will keep this WOD in the "hopper" for future use.

Matt B. said...

Too fun. I got on the strategy to race through the first round of snatch for time, then have plenty to focus on round two of snatch. Someone gave me a pointer to save energy on burpees, which helped a bunch. My snatch 1RM is 135#, so my low goal was 101 (1 snatch at 135#) and ideal goal of 150. I got the 1 snatch, then 5 or 6 failed attempts. Focused, said a quick prayer (Phil 4:13) and got 7 more. Total score was 108. Tiebreaker time of 5:18. Thanks Jon H. for the grading and the encouragement. Praise God, for I can do all things through him who gives me strength.

monroe said...

Matt, please share the energy saving tip for burpees!

Erin Anderson said...

109 today. 2 more reps than last year on the snatch workout.

Lessons learned:

Taking the burpies at a steady pace (not fast) was good.

Snatches are part mental, I did one rep at 65 (didn't count) to build up to 75. (very helpful when close to max)

Need to practice dropping under the bar.

Good luck Mark!

IMCF Hohenfels, you are not alone, there are 5 guys/gals here with shoulder situations! Rehab is harder than the workout!

Matt B. said...

Mark, ever since James showed me last year how burpees are a skill transfer exercise to clean/snatch I drive my legs back from the pushup position to land in a full, deep squat. I was doing that today and jumping way above my 6" target... and wasting energy. Someone (didn't catch a name) suggested I drive the legs back into a "touch your toes" straight-leg pike position; then extend hips to bring the torso up and do a short hop to the target. Felt funny doing something different, but I think it saved a bunch of energy for the snatch.

monroe said...

Matt, I recall that discussion, thanks. The other thing I found helpful is to try to keep your feet pointed forward as you recover from the prone to a squat (no duck feet). Makes it easier to generate torque against the ground (i.e. jump).

Thanks Erin!

Ross said...

IMCF SD DET

Ran down to Crossfit Sioux City tonight and knocked out 13.1, well I should say it knocked me out. Only a 130 for me, man must hit a wall after first round of burpees and could never catch my breath. Snatches were strong but slow at 135, one no rep for not locking out,/ controlling bar had a goal of 150 but missed, deffinately need to do this one with someone pushing you. Good luck to those still need to get this one..

monroe said...

I got 167, going to do this one again. I'm happy with the score, but I can go harder if the effort is not at the end of a workday.

Jess said...

Good start to the Games today- I ended up with a score of 112 and tiebreaker time of 13:05. Thanks Erin and Elizabeth for the tips on burpees and snatch technique!

Andy said...

122 for me, was hoping for more but 135 snatches wore me down. Hey, only did 9 at that weight on the ladder last year.

Lots of awesome efforts today. Great work!

Erik said...

IMCF LA

130

75# snatches at 4:15
135# snatches at 16:58