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General/Competitive Fitness 02.28.14

27
Feb

General/Competitive Fitness 02.28.14

If you’re looking to get judged and haven’t made prior arrangement the fun begins 3:30pm- 6:30pm. Still RSVP for your class times and the more judges the better.

(Click here) for a video on the standards.

Prep Work

3 Min 15 On/15 Off Jump Rope Work single or doubles to get warmed up

3 rds of

5 Snatch grip RDL
5 Mid thigh snatch pull
5 Power Snatches
5 OHS

10 Min Open WOD Prep Work


Workout 14.1
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Cool Down
1k Row
Mobility
Post results 

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