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Competitive Fitness 02.03.14


Competitive Fitness 02.03.14

Prep work
Three sets, not for time, of:
Muscle-Ups x 3-9 reps
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

Complete as many rounds and reps as possible in 7 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)
(If you participated in the Open in 2011, compare your score on this 7 minute effort to the 10 minute effort of 11.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)
Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…
CrossFit Games Open 12.1
7 Minutes of Burpees to a Target 6″ Above Standing Reach
(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)
Rest exactly 8 minutes, and when the clock hits 30:00, perform the following…
Complete as many meters as possible in 7 minutes of:
Rowing on Concept 2 Erg x Max meters
(Some of you will simply lose focus or give up at this point and let the mental grind of the repeated 7 minute efforts beat you…I want to find out who out there won’t allow that to happen.)

Cool down

Please post results to comments

15 Responses

  1. Prep work: Done Toes to bar are feeling better did 12’s
    Muscle ups 7,5,5 also feeling better, need to push myself each week to get more reps.
    hands stand walk were feeling good.

    A. 5+10 started doing sets of 5, basically would rest for 5 sec and do sets of 5 after 2 rounds.
    doubles got caught up a couple times. Think i could be close to 6 rounds if i sucked it up.

    B. 103ish +or- a couple:) hard to count. burpees went to crap really fast but pushed through it

    C… I hate rowing, you guys have no idea how hard this is for me. got 1713 meters.

    Cool down got on the air dyne,


  2. Judith

    I need to work on my handstand walk… No good!
    A. 4rds+36 reps. That was bad.
    B. Yeah I so died in this one. Lol legs were done 63 reps lol
    C. Rowing 1596m… I think I did ok.

  3. Cash

    A. 4 rounds plus 2…DU’s no problem, couldn’t get in the rhythm for snatches, felt disjointed 🙁
    B. 101 burpees…. Tried to pace myself, felt lackluster but better number than at the Open
    C. Rowing 1626… Did ok… Better next time hopefully …

    GREAT AND TOUGH WORKOUTS !!! Need to work on strength endurance 🙁

  4. sandra

    Lets see. 1: back to square one on muscle ups. Hand stand walks not happening.
    A: I have no clew on Rounds 3+5 I think as always form on snatch sucks to early on pull and not setting take off right. DU were hit and miss.
    B: 98 burpees
    C: rowing my pull is horrible I only got 1544

  5. A. MU’s still hate them HS was good T2B were good
    B. Couldn’t get my head right 4+41
    C. 97 9″ target was a bad idea
    D. 1870M felt better about the rowing…not really ha!

  6. Lindsay Sinnes

    A)5 rounds plus 10. Did singles 🙁 still don’t have my doubles but it’s now my priority to get.
    B)71…. Not my best score by far
    C)Rowed 1571 meters

  7. Bryn

    I skipped the prep work, my ribs didn’t appreciate those movements as much as I do. So instead I sat on te airdyne and yelled things at people.
    A: 3+20. (First WOD in 2 weeks thanks to the torn muscles!)
    B: 72
    C: rode Goldie for 7 mins. Kept it at about 4.5 the entire time. (I hate the big seats!!!!!)

  8. Sarah H

    A.) working in Muscle-ups- 0- just worked on handstand holds- toes to bar 10×3 completed. B.) did 30 singles no double unders- power snatch 40lbs- completed three full rounds, plus 30 singles and 12 power snatches in fourth. C.) completed 72 BURPEES!!! D.) 1437 meters-

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