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Nov 12

Monday, Nov 13, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320' Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press

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

Metcon (Weight)


Every 20s for 14min Alternate btwn
Power or Full Clean and Jerk and Power or Full Snatch at 50-70% of 1rm Snatch
this is a technique/conditioning session.

Metcon (Time)


20min Cap
3000/2500m row every 3min starting at :00 perform 5 Cleans 165/115
Cleans are full

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