Warm Up – 300m row
30 dislocates
30 pullups
30 pushups
300 SU / 150 DU
Mobility: – 10 min shoulder / hip smash
Burgener using 3’s
WOD: – 14.1 Open WOD
10 min AMRAP
For total rounds and reps
30 DU
75lb Power snatch @ 75/55
Download a PDF of the workout description and scorecard
Workout 14.1 score submissions are still open.
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch-and-go is permitted. No bouncing.
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.
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.
WORKOUT 14.1
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps
MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps
Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Equipment
• Jump rope
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 35 kg for the Men, 25 kg for the Women, 30 kg for the Masters Men, 20 kg for the Masters Women.
