OPEN 17.1

Friday, February 24

OPEN 17.1 @ 9am 5:30pm and 6:30pm. Big groups and judges. The other classes will have the workout programmed this week as we have the equipment/space/time to do it. Questions post to comments.

WOD: Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes

Strength: Floor Press 3 RM

Accessory: 3x20 db roll back extensions

Recovery: 1x100 banded tear aparts

Open Workout 17.1: Open Workout 17.1Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes


hang squat clean, hang power clean, push jerk

Sunday, February 19

WOD: Every 3 minutes for 18 minutes, perform 3 hang squat cleans, 3 hang power cleans, 3 Push Jerks

Strength: 5x5 Fat Bar Sumo Deadlift

Accessory:

Recovery: coaches choice

WOD: Every 3 minutes for 18 minutes, perform 3 hang squat cleans, 3 hang power cleans, 3 Push Jerks. Record heaviest and lightest weight

Strength: 5x5 Fat Bar Sumo Deadlift

Recovery: Coaches Choice