WORKOUT 13.1MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS MEN - includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS WOMEN - includes Masters Women 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 35 pound Snatch, 30 reps 30 Burpees 55 pound Snatch, 30 reps 20 Burpees 75 pound Snatch, 30 reps 10 burpees 90 pound Snatch, as many reps as possible Notes This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.
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Hero WOD: Michael D'Auria Enginge 40 10 Back Squats (225/155) 500 Meter Row 10 Back Squats (225/155) 400 Meter Run 10 Back Squats (225/155) 500 Meter Row 10 Back Squats (225/155) 400 Meter Run The 25-year-old Great Kills resident was sworn into the department on May 2. After training at the Fire Academy on Randalls Island, he was assigned to Engine Co. 40 on the Upper West Side of Manhattan. On Sept. 11, he had been on the job for only nine weeks. Mr. D'Auria and the other members of his company on duty that morning did not return from the World Trade Center. CrossFit Games 15.5 27-21-15-9 reps, for time of: Row (calories) Thruster, 95/65 lbs AMRAP 2 Minutes X5 12 Front Squats 135/95 12 Chest To Bar Pull Ups Max Cal Row In Remaining Time Rest 2 Minutes Between Rounds Garage Games Triplet AMREP 8 Minutes 50 Wall Ball 20/14 30 Snatch 95/65 Pull Ups for remaining time Isaac's Belated B-Day WOD 3 Rounds For Time: 7 Kettlebell American Swings 56/35 5 Pull-Ups 7 Dead Lifts 50% 1 Rep Max 5 Push-ups 7 Snatch 50% 1 Rep Max 5 Knees to Elbow 7 Wall Ball Shots 20/14 5 Sit-Ups Happy 35th Isaac! Klepto Hero WOD 4 rounds for time: 27 Box Jumps (24″ / 20″) 20 burpees 11 squat cleans (145 lbs / 105 lbs) In memory of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. He is survived by his wife Susie, daughter Elizabeth, and son David 1/2 Cindy AMRAP 10 Minutes: 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest 2 Minutes Then: 1-1-1-1-1 Turkish Get Up |
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March 2024
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