Saturday- 11am Heats begin at CrossFit NOLA (8422 Burthe Street)
Warm Up: (on your own)
Run 400 or Row 500
15 kettlebell swings
Your favorite mobility: Roll out those shoulders!!
Burgener Warm Up:
(coaches will be around for questions if you don't know what something is)
Do some of these: Begin with bar and add weight gradually
Jump Shrugs
High Pulls
Muscle Snatch
3 Position Power or Squat Snatch
2012 Games WOD 12.2
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
MASTERS MEN - includes Masters Men 55+
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 reps120 pound Snatch, as many reps as possible
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Submit results prior to Sunday, 5pm PT
SCORES MUST BE SUBMITTED BEFORE SUNDAY, 5PM PT
Warm Up: (on your own)
Run 400 or Row 500
15 kettlebell swings
Your favorite mobility: Roll out those shoulders!!
Burgener Warm Up:
(coaches will be around for questions if you don't know what something is)
Do some of these: Begin with bar and add weight gradually
Jump Shrugs
High Pulls
Muscle Snatch
3 Position Power or Squat Snatch
2012 Games WOD 12.2
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
MASTERS MEN - includes Masters Men 55+
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 reps120 pound Snatch, as many reps as possible
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Submit results prior to Sunday, 5pm PT
SCORES MUST BE SUBMITTED BEFORE SUNDAY, 5PM PT
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