3-8-13

13.1 thoughts…Those not registered for the open, see below for WOD.

Okay, so I have looked at 13.1 over and over and the same thought runs through my head. How much time do I want to have going into the 165/100 pound Snatch. The WOD is a Snatch workout. The burpees are busy work/active recovery/rest between the lifting. Therefore, pace yourself during the burpees. If you try to come out the gate sprinting, you will hit a wall early, and be gassed the rest of the WOD.

I see two separate groups from our gym performing at different paces for this one – those that can snatch 205/95 (+) and those below that range (185/75).

The stronger snatchers will want to muscle snatch that first round and rest less – probably be done with 70 reps in 3:30 to 4 mins. This group is also probably strong enough to perform a couple touch-n-gos with the 135/75 round of burpees. Assuming that the burpees aren’t an issue and they stay at a steady pace (1 burpee/6 secs), one could easily complete the 135/75# snatches in 12 mins. This leaves 5 mins on the clock for 20 burpees and 165# snatches. The burpees will likely take another 90 secs, leaving time on the clock to perform one snatch at 165 every 10-15 secs. This is relative to conditioning level and technique under stress.

The folks with the lighter snatch will have no need to get in much of a hurry to get to 165/100. You guys are well conditioned and will easily move through the burpees. You will need a little more hip extension into the bar and may want to rest the bar every 10 or so reps with the 75/45 loads. You guys are less likely to do touch-n-go with the 135/75 and will need to drop from overhead, but stay next to the bar and control it. Perform atleast 5 reps before thinking of stepping back from the bar. The 165/100 will be your time to shine. For some, you may be looking at a PR and you should set yourself up to enjoy that weight.

For those not registered for the CrossFit Open, I do not want you guys worrying about an increasing load on the Snatch Ladder or having a plate change or having a 6″ burpee target. Only 21 people have registered, so that leaves 80% of the members not performing 13.1. Your WOD will be a modified version of 13.1…ENJOY!!!!!

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

WOD – those not registered for the Open Sectionals

17 minute AMRAP of:

30 Bar-facing burpees
30 Snatch, 60% of 1RM