Friday
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Sets
16/12 Calorie Row
4 single arm dumbbell RDL (each side) (light/moderate)
3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
4 inchworms
4 half bottom burpees
4 spiderman lunge stretch (each side)
4 box jump with step down
Clean Deadlift + Clean Pull + Power Clean + Jerk (2 sets 75%, 2 sets 80%)
Strict Press + Push Press (3x (3+10))
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