Workout 13.1
Athletes competing in the Open are expected to arrive at the box early, to prepare/warmup/set up Burpee Height Markers and will perform their judged WOD in the first heat. Know the standards, know the appropriate weight for your division.
MEN – 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
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
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
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
Bottom of Burpee: At the bottom position the Athlete’s chest and hips must touch the ground.
Touching top position: At the top of the Burpee, both hands must make contact with the target.
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Measuring the Burpee target: Must be 6 inches above Athlete’s max reach.
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Setup position with load: The barbell begins on the ground. Touch and go is permitted. No bouncing.
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Setup position with empty bar: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
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Barbell overhead position: The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
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.
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.
Burpee
The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
Snatch
Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment
To complete this workout you will need:
- A target set 6” above your max reach
- One barbell
- Collars
- Plates to load to the appropriate weights for your gender and age group
150 reps Rx’d
Let the games begin !
awesome #! Did you attempt any of the 100# snatches or run out of time?
Ran out of time. was heading to the bar
126rx’d – So mad certain people beat me today. May have to give it another go.
Ha! Get that motivation!
107 – rx’d – definitely want another crack at this one.
125 Rx’d – same boat for me. I want another crack at it. so I’ll be at Open Gym on Saturday at 11:30am warmed up and ready to go.
scratch the 11:30 time slot. Open Gym is at 11:00 am this week. I’ll echo Mike and say I would really like to get through the 135# snatches.
13.1: 124, rx’d.
Did all of the 75# reps as singles and spent to long resting/chasing the bar. May try again and attempt to get doubles done.
13.1: 126 rx. Tiebreak time 6:03. I may give it a go this weekend, too. I’d like to get through the 135#s
13.1: 104 (105# on 2nd rd of snatch)
Great partnering with Linda this morning!
130 reps keeping with 22# bar. Not rx’d but I feel good about snatching 1320 lbs total before most people I know got out of bed! (I am bored solid in an all day meeting so I have time to compute these sorts of stats)
13.0: 111
Only had 1 min+ left after second round of burps, so left weight on the bar the same.
Tip! If you’re ever having trouble sticking with the paleo way of eating, take some time to look through these awesome testimonials on Robb Wolf’s site: http://robbwolf.com/category/real-life-testimonials/
140 @ 22#, then 42#
13.1: 117 rx’d
I am in the same boat as my fellow Rubiconer’s. I think I could have pushed harder and gotten through the snatches at 75#. It was heavier than I thought it would be which got the best of me. I was doing one at a time and should have been moving faster.
Next time…no time on Saturday for another try.
Good Luck Everyone!
110 Rx – took me two minutes to get my first snatch at 135#, then started rolling when time ran out……..need to work on burpees.
137 reps – used the 33# bar
Tip – Make squash noodles instead of pasta…good change from spaghetti squash too! Peel your squash/zucchini with a veggie peeler (stop once you get to the seeds), put some salt on it and let it sit for about 30 minutes (to get the water out of it) then rinse and squeeze out excess water in a paper towel. I just sauteed mine in olive oil and then topped it with tomato sauce and left over braised beef. Yum! I reheated the leftovers the next day and it held up pretty well.
13.1 – 100 Rx’d
Got to the round of 135 with good amount of time left, just could not get the load overhead. Snatches remain a work in progress.
125 rxd
139 @ 22#. was a snatch virgin before tonight! guess that cherry’s been popped…woo!!
142 RX
Giving it one more go on Saturday
Great work Tiff!
140 Rx
150 saterday afternoon
split time 14:44 @135
RX
13.1 WOD: 152 rx’d
I let my fear get the best of me today. I was all set to go Rx when at the last minute I pulled the weights off and scaled to the master’s women’s standards (33/55). I got 146 reps. I have a 75# snatch in my tool kit so I shouldn’t have been scared to use it. Next time you see me do this, give me a good kick in the arse and help me live up to a higher standard.
Despite this, I felt really good about my performance. I still remember two years ago when I could not do a burpee. No, really. Could. Not. Do. One. And today I did 86.
Tip of the day: Mark Sisson has a couple great articles on the negative health effects of eating grains:
http://www.marksdailyapple.com/definitive-guide-grains/#axzz2MgexD0ax
http://www.marksdailyapple.com/why-grains-are-unhealthy/#axzz2MgexD0ax
As someone new to a primal eating style, reading these helps keep me motivated to stick with it!
125 (32#)
For some reason I had brain vomit and forgot how to snatch during the WOD…eek, I had several coaches yell at me, “HIPS!” Gah! Remember as the wall says, “Form Above All Else,” and then the reps will follow
Tip of the Day: Like any girl my mind is stuck on the number on the scale. While on this nutrition challenge, it is important to note that not all progress if measured on the scale. Instead, if you want to make sure you’re on the right track, you can measure your waist with string and each week that follows you can cut off the excess. Keep the little bits you cut off week by week and at the end you can see what you have REALLY lost!
Thats a really neat tip! I’m going to have to try that! Thanks
113 rxd
71 Rxd. Burpees got me.
13.1: 112 RX’d. My snatch PR was 125 before this workout, so I am very pleased with the fact I pulled 135 12 times. Don’t think I’ll need another shot at it!
13.1: 141 reps, using 22# bar the whole time (22# was on the light side-did each set continuously without setting the bar down at all…could’ve gone heavier, but took Chef’s advice and used an empty bar since its been about a 8 months since I’ve done a snatch–previously snatching 55lbs). Despite the fact that I know I could’ve gone heavier, I’m glad I took Chef’s advice…I got to work on my form
Burpees, I really, really hate you! But I flew through the first 40…yay! (Didn’t think I could do that!)
Total Burpees: 81
Total Snatches: 60
I’d like to try this workout again in about 4 months or so,…just to see what I can do!
oof what a slice of humble pie. Cleans earlier this week then snatches….both movements that are very new to me. 151 reps with just bar.
Came to open gym for another crack at this.
today I got 134 (16:41) — plus 10 for me. woohoo!
Things that helped: Matt yelling at me to get to work
, getting more sets of 5 for 75s, less rest between individual pulls.
Things that need improving: snatch technique.