Warm-up: Run 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, 10 back extensions – 2 rounds of 5 power snatches with the bar, 10 double unders – get use to the feel of the couplet
Skill: Practice your double unders and make sure you feel comfortable with them before starting the WOD.
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
15 Power snatches (really ground to overhead anyhow)
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
For a downloadable PDF of the workout, click here.
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