CrossFit Sudbury – 02012018 – Open WOD 17.1

Hey Folks!

2018 is upon us!  2017 was a quick year and a lot of stuff happened.  I’ll be looking to write up a little recap soon, for now, I’ll leave it at looking forward to 2018 being even better than 2017 🙂

We’re sprinkling in some Open WODs these days to help with getting used to doing those “style” of workouts again.  So think back to how you did on those WODs in the past, and what you might have changed, strategy-wise.  Then do that.

Coaches Notes:

Try to be as explosive as possible coming up out of the hole on the Squats.  Make sure you choose an appropriate weight for this workout and PLEASE make sure you maintain a flat low back on the snatches.  It’s a LOT of DB snatches, and everyone’s low back was LIT up last year from this workout.  I want to be busy this year as a chiro, but because I’m helping you guys put your best efforts forward, not because your back is wrecked from poor form.  For top 50 in Ontario, men should aim for under 13 mins, women 14:15.

Strength:

Back Squat
5 sets of 3 @75-85%

Benchmark – “Open WOD 17.1”

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes.
Note total reps if the time cap is reached.

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