Fri 24FEB17

Warmup
1) Rear shoulder & Lat smash with lacrosse ball
2) Banded lat stretch

A) x2-3 sets @70-80%
35 Double unders
8 No push-up burpees
8 Russian KBS 70/55lbs
10/8 Assault calories
(rest 2-3 minutes)

Goal here is to get a little blood flow, but do take it light & easy

Did something similar.

20 DU
10 American KBS- 53#
10 cal AB
– rest 2 min
x3

B)Deadlift: 3-4 sets of 3-5 repetitions @50, 60, 70, 75% builds

Did not do.

C) Power Snatch: Quick build to 1.1 cluster at 70-75% of 1RM

Did not do.

D) Row Repeats
90-sec Row
30-sec Rest
x3-4 sets

Keep damper setting low to 2-3 with strokes per minute high (28-34); Goal here is to force your breathing to elevate without much fatigue in the quads

Did this.

E) x2-3 sets @Game pace
10 Alternating DB snatches (50/35lbs)
5 Burpee facing box jump overs
(rest as needed here; full recovery)

Goal is to drill the movements to create maximal efficiency; Waste as little motion as possible

Yup did this. 3 sets.

F) CrossFit Open 17.1
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

12:17

Cooldown

Walk/Bike/Row 10-15 minutes while sipping on post-workout shake of 20-40g protein & 20-40g CHO based on body size

Then:
A) AB 30 sec @75%
rest walk 30 sec
x 21
– Increase pace every 7 sets slightl, MOVE blood.
+
Gymnastics skills 15-20 min
+
EASY cool down 15-20 in

58, 60, 62 RPM

Not much gymnastics work. Some strict pull up work and hangs.

Walked and relaxed

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