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CrossFit 417 – Competition
Warm-up
Floss ankles/calves
2 steady rounds
15 DB Push Press
20 GHD sit ups
25 Cal Bike
Warm-up
warm up withflossing etc
Push Jerk (5×5 @ 65%)
Strength
EMOM
EMOM 10
1 Snatch + OHS + Hang Squat Snatch + OHS @ 70%
You can build throughout sets
Push Jerk (5×5 @ 65%)
EMOM
Snatch (Snatch + OHS + Hang squat snatch + OHS)
EMOM 10
70% of 1RM complex
May increase weight
Metcon
Metcon (Time)
5 rounds
10 power snatch 75/115
20 pistols
AMRAP
Handstand Push-ups (Amrap 7)
Max sets of 7 unbroken HSPU