Monthly Archives: February 2018

Warmup
0-3 warm up
bike or row

4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

10-12 mobility
pvc pass thrus
phttps://www.youtube.com/watch?v=mWffzvDGeg4vc burgener warm-up

Skill Work
15-25 DB Snatch review
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2

Benchmark
OPEN 17.1
20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc, mrx 35/20 db -20/12
msc, other 25/15 db - 15/12

Chipper
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses
20 s2oh
10 ctb

155/95, 115/75, 95/65, 75/45

Warmup

0-10
bike or row for 3 min
20 air squat pauses, 10 Pistel progressions
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back

Skill Work
15-21
6 min emom or 40/20
alt each min
10 med ball clean
10 jump squats

Chipper
"25-55
Chipper
for time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts
20 power cleans
10 front squats

185/135, 135/95, 115/75, 95/55"

Warmup

bike 3 min

4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups

Skill Work
11-28
Bench
12 min to establish moderate 1 rep than perform 3x1

WOD
30-35 review and set up

35-50

On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do clean and jerks

rx 155/105 mrx 115/75
Post reps completed each round