Wednesday, Feb 20, 2019

CrossFit 417 – CrossFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Weight)

Every 15 Sec x 4min alternate btwn

1 Clean or P Clean & Jerk

1 Snatch or Power Snatch

1min rest

Every 30s For 6min alternate btwn

1 Clean or P Clean & Jerk

1 Snatch or Power Snatch

Metcon (Time)

For Time 20min cap

21-15-9

Double DB Power Cleans 55/35

Cal Row

no rest

9-15-21

DB Alternating Power Snatch 55/35

Cal Row

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