Today's Workout: 030713

CatalystFeb282013-0747_zpsfe3766b5

CrossFit Open 13.1 – see below for standards, schedule, and other stuff specific to Catalyst.

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
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
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 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Movement standards are here – watch the full video and make sure you understand. 

Groups will run at 7am, Noon, and 7pm today – use any group to qualify. Green Army members can participate in any group OR wait until 8pm.

Arrive early and warm up. Today is for testing, not training; there won't be instruction beyond movement demonstrations, and the first flight for each group will begin no later than 10 minutes after the hour, following a quick demonstration of standards.

When you get here, write your name on the board. Flights will be called in order of entry. As soon as one flight finishes, the next will begin in 3 minutes sharp.

Preferred warmup:

5 rounds of 10 each: Situps – Squats – Mountain Climbers – Arm Haulers

Mobility – shoulder rotation, hip flexors, glutes

Practice snatch.

Sunday: last chance qualifier.

Cost: CrossFit Punch Card. Green Army members can make one attempt at each week for free, but will be required to purchase a punch card if they'd like to take another attempt at any week. Non-Green Army members will require a punch card.

 

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