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Featured Image – Daniel Casey (Image courtesy of Andy Stacy at http://games.crossfit.com/article/and-fitness-all)
Have you decided to enter The Open of the Reebok CrossFit Games?
If you have or haven’t – this article is a must read! http://games.crossfit.com/article/and-fitness-all
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1
a) Clean (squat) and Jerk (Push)
2-2-2
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…straight into…
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b) Clean and Split Jerk
2-2-2
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Rest – keep your rest to strictly 90 sec between repeats
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then…
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2) THE OPEN – PAST WORKOUT 11.1 (http://games.crossfit.com/workouts/the-open/2011)
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MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
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WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)
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Score = Total Reps (Record this Benchmark WOD Score!)
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Compare your results to those of 2011 at (http://games2011.crossfit.com/content/scoreboard.html)
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Cool-down/Trigger Ball/Foam Roll/Stretch
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