Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
CrossFit Games Open 17.1 (Time)
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
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 Minutes on a Bike or Rower
then…
AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.
*Use 185/135 for workout if able to get the 3-2-1 done in less than :30 with that weight.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed