Wednesday 2.20.19

Buy in:

10 reps- band OHS, diagonal band pull aparts alternating, band shoulder dislocations, band no money drill. Lat stretch on the rig, thoracic mobility work. 15 reps push press with unloaded barbell. Progressively load your 1-arm dumbbell snatch with sets of 5/side. Prepare for burpee box jump overs with 3 sets of 5 reps. Row at Zone 2 pace for 4 minutes, Bike at Zone 2 pace for 4 minutes. Double unders 6 x 25 reps.

CrossFit Open Workout 17.1 (copied and pasted from games.crossfit.com):

WORKOUT 17.1 Rx’d (Ages 16-54)For time:
10 snatches
15 burpee box jump-overs 20 snatches

15 burpee box jump-overs 30 snatches
15 burpee box jump-overs 40 snatches

15 burpee box jump-overs 50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Mike Alley2 Comments