130803 ~ Matt's Birthday Selection!

130803 ~ Matt's Birthday Selection!

Due to the CrossFit Games...the running of this birthday WOD was a little delayed...and now the time has come!  Happy Belated Birthday Matt!!

Skill:

Snatch / Burpee Ladder

Starting Weight

Newbie: 15#

Scaled: 45/35#

Rx: 135#/85#

Time Cap: 15min

Rules:

After each successful lift, you must increase the weight on the bar by 5 lbs. until you can no longer successfully hit the lift. At this point, you will stay at this weight for the remaining time left on the clock.

Full Squat Snatch must be used.  Power Snatches will not be permitted.

Your Score is the weight of your heaviest successful snatch + highest # of burpees completed in a round.

Burpees will increase by increments of 3 each round, and must be completed before each lift attempt at an increased weight.

If you fail on your Snatch attempt, you have 3 attempts to try and get the lift.  After your third attempt, you must then go back down in weight and continue on to the end of 15min at that weight. At this point, burpees must be completed after each and every lift at this weight.

Example:

Rnd 1

3 Burpees

1 Snatch (Rx 135/85#)

Rnd 2

6 Burpees

1 Snatch 140/90#

Rnd 3

9 Burpees

1 Snatch 145/95#

Conditioning:

"2007″

12 min Cap

Row 1k

-then-

5 rounds of:

25 Pull-ups
7 Push Jerks 135/85#

Cash Out:

Rest and Mobility!!! It's the long weekend......the sun is shining...get outside and have some fun!

 

 

1 comment (Add your own)

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