WOD:
2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed).
The workout is finished when you cannot complete the snatch within the minute.
Aja Barto 295.00, Azadeh Boroumand 170.00.
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SCALES:
Gold
EMOM for 15 mins (or until failure) complete:
20 Double-unders
1 Snatch
Keep same weight for all 15 Snatches using 80% 1 rep max
Silver
EMOM for 15 mins (or until failure) complete:
10 Double-unders
1 Snatch
Keep same weight using 70% of 1 rep max
Bronze
EMOM for 15 mins (or until failure) complete:
20 Single unders
1 Snatch
Keep same weight using 50% of 1 rep max
Warmup:
Burgener Warm up
work up to WOD load
tabata Double-unders
Mobility:
Band stretches
WOD Demo with Brandon Phillips at the South East Regional – video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Santa Cruz – video [wmv] [mov] [HD mov]