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!
Snatch (5min EMOM 2 Snatch or P Snatch 60-80%)
Clean and Jerk (5min EMOM 2 Clean or P Clean &Jerk 60-80%)
W1: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
*Start at 1 and increase by 1 every round until 7min
Hang Power Clean & Jerk 135/95
Box J Over 24/20
*1-1
2-2
3-3 etc
2min rest before starting W2
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
same format as above
Hang Power Snatch 135/95
Bar or Ring MU