CrossFit 417 – CrossFit
Warm Up C-1 (No Measure)
Row 20 sec hard 20 sec easy x 3min
10 Burpee + Lateral Step Over Rower
12 Arch to Hollow from Rings
30s HS Hold or Push Up Plank
10 Inline Lunge + Thoracic Reach + Ham Stretch
10 Broad Jumps
5 KB Squats + 15 sec hold x 3
8 each way Squatted KB Figure 8s
20 x Alternating Leg lowering pressing fingers into the ground
6 Jumping Pullup + 3 sec lowering
Metcon (Weight)
Every 20s x 6min
Alternate btwn
1 Power Snatch
1 Power Clean & Jerk
rest 2min
Every 20 s x 6
Alternate Btwn
1 Snatch
1 Clean Thruster or Jerk
use 60% of max Snatch on first 6min
and
65% of max snatch on
second 6min
Use 1bar and same weight for both movemements
Metcon (Time)
For TIme (17min Cap)
50 Alt DB Power Snatches 55/35
100 DU
50 T2B
30 Alt DB Power Snatches 55/35
100 DU
30 T2B
10 Alt DB Power Snatches
100 DU
10 T2B