Friday Workout: Games Open WOD 11.1

[youtube=http://www.youtube.com/watch?v=-wGQ-Pg8lb0&rel=0]

SKILL WORK

Ground to OH technique work, and then in a few sets build to a moderate weight in the following complex before dropping back to the weight for the workout: Power Clean + Push Jerk

WOD

Level 1

AMRAP in 8 minutes of:

  • Single-Under x 90
  • Ground-to-Overhead (55/35#) x 10

Level 2

CrossFit Games Open WOD 11.1

AMRAP in 10 minutes of:

  • Double-Under x 30
  • Ground-to-Overhead (75/55#) x 15

Compare to 1/23/131/8/12 and 3/17/11.

Notes:  Be careful about dropping barbells repetitively with only 10# bumpers on each side (barbells might bounce to the side or may damage bumper plates).

ANNOUNCEMENTS

Register for the 2014 Open!

12 thoughts on “Friday Workout: Games Open WOD 11.1

  1. BOYS! If you don’t want light bumpers on your bar, and there are enough bars, you can always put 25# bumpers on a 15# bar! Something to consider.

  2. Ground to Overhead: 115#
    WOD: 3+31 @ 65# (Rds 1&2 SSD, Rds 3&4 SU only)

  3. G2O: 75#
    WOD: 4+2 rx, compared to 3+90 SU – first 30 DU unbroken

    1. Way to go, Anna!!!!

      1. Hehe thank you! 🙂

  4. clean and jerk: 145#
    WOD: 4 + 59 (50 single-unders instead of 30 double-unders)

  5. 4 + 4 reps Rx
    36 fewer than last year, disappointing.

  6. 6 rds.

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