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CrossFit Opens Workout 17.1
20 Minutes to Complete
10 Alternating Dumbbell Snatches (35/50)
15 Burpee- Box Jump Overs
20 Alt. DB Snatches
15 BBJO
30 Alt DB Snatches
15 BBJO
40 ALt DB Snatches
15 BBJO
50 Alt DB Snatches
15 BBJO
A.
15min to find Heavy 2-Repetition Clean
B.
Tabata
Goblet Squat 44/26lb
KB Swing 44/26lb
KB Snatch 44/26lb (One round per arm)
Rest 1 min in between movements
A.
Pause Box Squat (2 Sec on box)
2-2-2-2-2-2 (E3MOM)
B.
5 Rds of
15 Wall balls 20/14lb-10”
10 DL 185/120lb- B1 155/90lb- B2 Choice
10 Sit Ups
A.
4 Rounds not for time of:
10 Perfect Pushups
10 Strict Pull Ups
20 Weighted Side Bends (per side)
B.
Row 1000m
Then
3 Rounds of
10 Slam Balls 30/20
10 Burpee Box Jumps 24/20”
10 Toes to Bar
Time start with the rower, treatment but you only do the rower once
A.
10min EMOM
1min on
1min off
As many Kettlebell Swings as Possible
B.
5 rds each consisting of
3min to complete
20/15 Cal Row
10 KB Swings
2 Rope Climb
Rest 2min bet sets
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