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Oct 31

Wednesday, Nov 1, 2017

CrossFit 417 - CrossFit


Warm Up C (No Measure)


3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80' OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

Snatch (7min EMOM 1 Snatch or P snatch )


build in weight each min go straight into 7min emom of Power Cleans

Power Clean (7min EMOM 1 Power Clean )


Increase starting from snatch weight

Metcon (Time)


21-15-9
Hang Power Snatch 95/65
Box Step Ups 20"

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