WOD 02/27/17

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

This should be done before class starts.

If you are competing in the Open, please adjust your schedule. Ensure that you get here 10-45 Minutes early to allow for enough time to prepare yourself.

Place an emphasis on any major restrictions.

3 Minutes of:

D.B. Snatch Mobility=

https://www.youtube.com/watch?v=7j8GIxCAcMY

3 Minutes of:

Burpee Mobility=

https://www.youtube.com/watch?v=wu4zAsskzCQ

3 Minutes of:

Box Jumps Mobility=

https://www.youtube.com/watch?v=lMQL7_HNV_Y

A2: Metcon (2 Rounds for reps)

2 Rounds of:

35 Double Unders/

8 Burpee (no push up)/

10/8 Calories Air Bike
@80-90% Sustainable Pace; 2 Minutes Stretch/Walk after each round.

B: Deadlift (5/5/5)

3 Moderately Heavy Sets of 5 @21X2; Rest as needed.

-12 Minute Cap

C: Hang Power Snatch (1/1@80%)

Quickly build to 80% of heavy Double from 03/10/17.

-8 Minute Cap

D1: Metcon (2 Rounds for time)

2 Rounds of:

250M Row (4/2)
@ 85% Somewhat Hard Pace; Rest 2 Minutes Between Rounds

D2: Metcon (3 Rounds for reps)

3 Sets of:

10 D.B. Snatch/

5 Burpee Box Jump Over
Practice movement efficiency and pacing; 3-5 Minutes Rest Before D3.

-5 Minute Cap

D3: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes