Wednesday Feb 16

17.1

Warm Up

20 Banded Press

20 Plate Hops

20 DU/Skips

10 Push up to Inchworm

Mobility

  • Lat
  • Roller Wall Slide

WOD Prep

Gymnastics

N/A

Workout

CrossFit Games Open 17.1

For time

 10 Snatch

15 Burpee Box Jump Over

20 Snatch

15 Burpee Box Jump Over

30 Snatch

15 Burpee Box Jump Over

40 Snatch

15 Burpee Box Jump Over

50 Snatch

15 Burpee Box Jump Over

 

Male: 22.5 Kg DB, 24” Box

Female: 15 Kg DB, 20” Box

 

Time Cap: 20 min

Extras

Weightlifting

1 BTN Push Press

1 BTN Push Jerk

1 BTN Split Jerk

Conditioning

5 Km run

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Leave a Comment

Your email address will not be published.