Crossfit 46 Week 11/12 (17.4/17.5)

March 10, 2017

46ers,

 

 

Well, now that Dave Castro has decided to include the barbell and c2b, it feels like the first Crossfit workout of the Open. This is a great workout and rewards both gymnasty folks, as well as barbell beasts. The main limiter here will be either snatch or c2b. Proficiency on c2b, as if they are too taxing they will slow you down and fatigue you too much for the Snatches. On the flip side, if you are a ninja, the c2b might be easy, but the weight of the snatches may limit you. Also there are some big jumps involved, such as 135# to 185#, and 185# to 225#. These jumps are larger than most athletes make in training with these weights, since it is close or above the average cf'ers one rep max. So, for this workout make sure you have a great warmup, and snatch a fair bit. You don't want to be loosening up or figuring out the movement after the clock starts. Unless you can bang out 25+ c2b unbroken, do not try to go unbroken on the c2b in this workout. Break up the sets early, and conserve energy as there are lots of reps to be made here. 

This workout will be fun for all, albeit short for most, but this is a workout where fans can really admire the top athletes like Matt Fraser (pictured above), who destroyed this workout in the announcement. Remember, with a current PR of 315# in the Snatch, his final reps at 265# were a measly 80%, which is technique weight for him. Impressive!
 

Have fun here and remember to get a great warmup in, focusing heavily on loosening up shoulders, ankles, and thoracic spine. 

Crossfit 46 Coaching Staff
 

 

 

 






 

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