Wednesday 3-1-17

Visit https://games.crossfit.com/workouts/open/2017/17.1 for full details and standards for today’s workout!

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

Tuesday 2-27-17

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

Saturday 2/25/17

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

 

Friday 2/24/17

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

 

Thursday 2/23/17

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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