Wednesday 3/8/17
17.3 OPEN Announcements!
- The Heat & Judging Schedules will be posted Tomorrow (Thursday) Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG) https://www.calibratedcrossfit.com/category/wods/
- Any registered athlete not able to attend the upcoming Saturday MUST email by Wednesday evening of each week.
- Heat Times will be from 8:30am – 12:00pm. This will vary each week based off the workout released!
- I will also need an email from any judges that are unable to judge each week!
Judges
- We are always looking for more judges. You DO NOT have to take any test.
- Even if you can only judge 1 heat it would help a lot! 3 heats was the max last week and I would prefer only 1-2 heats per judge this week.
- PLEASE EMAIL ME AT IF YOU WOULD LIKE TO BE A JUDGE!
A. For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.
Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch
+
Rest 60 seconds, and then…
+
Every 90 seconds, for 9 minutes (6 sets):
Above Knee Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch
B. This workout can be performed in teams of two with P2 trailing P1. If we have a fast group it is possible to have 3 people on a team. This would only be doable if all 3 partners would hold a sub 1:50 on all 500’s…….this would be a good challenge for any up to it.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpees
20 Double Unders
*These should be high intensity, sprint sets.
*Goal is to finish each triplet in under 3:30. 4min at most.
*Double Unders have been in the OPEN every year so Practice, Practice, Practice