(215) 291-2968 Thursday - Jan 28, 2021

WOD022417: CrossFit Open 17.1!


CrossFit Novem: CF OPEN 17.1 Partner Coaching   Conditioning: CF OPEN 17.1 Partner Coaching For Time: 10 Alternating Dumbbell Snatches (50/35#) 15 Burpee Box Jumpovers (24/20″) 20 Alternating Dumbbell Snatches 15 Burpee Box Jumpovers 30 Alternating Dumbbell Snatches 15 Burpee Box Jumpovers 40 Alternating Dumbbell Snatches 15 Burpee Box Jumpovers 50 Alternating Dumbbell Snatches 15

CrossFit Novem:

CF OPEN 17.1

Partner Coaching

 

Conditioning:

CF OPEN 17.1

Partner Coaching

For Time:

10 Alternating Dumbbell Snatches (50/35#)

15 Burpee Box Jumpovers (24/20″)

20 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

30 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

40 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

50 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

*20 Min Time Cap

Novem BootCamp:

WOD 1:

OPEN 17.1

Movement Prep!

WOD 2:

OPEN 17.1

For Time:

10 Alternating Dumbbell Snatches (25/15#)

15 Burpee Box Jumpovers (24/20″)

20 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

30 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

40 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

50 Alternating Dumbbell Snatches

15 Burpee Box Jumpovers

*20 Min Time Cap

 

Ca$hout

Mile Run or 2k Row!

Novem Barbell Club:

Day 3
3 Muscle Cleans (from the floor – stay tight)
(3) x 3 @ AHAP

1 Power Clean + 1 Front Squat + 1 Clean (all from floor)
(6) x @ 65% – working up to a Max For The Day

Strict Press
(5) x 8 @ 65-70%

Front Squat
(5) x 5 – start 65% work up to a 5RM

Conditioning
5 Minute AMRAP – with total control
20 Double Unders or 40 Singles
20 V-Ups or Hollow Rocks

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