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WARMUP
:60 Banded Pigeon 8x Squat 8x RDL 8x SDHP 8x HPSN 8x OHS 8x FSQ 8x Thruster :60 Banded Ankle Mob LIFT 1-4x10 Snatch @ 40-50-60-70 *not touch and go *each rep should be brought back to the ground and reset 2-5x5 Pause Back Squat @ 50; no bounce out WOD For Time 50-40-30-20-10 Wall Ball @ 20/14 *50 Jump Double Taps btw Each Round
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GREAT JOB BY EVERYONE DURING 17.1!! We hope everyone took care of those toasty backs because who knows what's in store for 17.2! FOR ANYONE THAT STILL HASN'T COMPLETED IT, YOU HAVE UNTIL TOMORROW EVENING. ALL SCORES MUST BE SUBMITTED TO THE GAMES SITE BY 8:00 PM!! WARMUP
2x 1:00 Seated Banded Row 1:00 Dbl Taps Then 2x 10 Squat 10 Plank to Pushup WOD 300 Double Unders 100 Pullups 200 Pushups 300 Air Squats 300 Double Unders :40 Time Cap WARMUP LIFT WORK UP TO HEAVY 10 PARTIAL SQUAT NO LOCKOUT MAX DEAD HANG HOLD AFTER EACH ATTEMPT WOD "LOREDO" 6 ROUNDS FOR TIME 24 SQUATS 24 PUSH UPS 24 WALKING LUNGES 400M RUN U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.  Staff Sergeant Edwardo Loredo  The CrossFit Games Open has begun! We hope to see everyone tonight ready to take on 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 WARMUP
:60 Banded Lunge (elbow down inside front foot) :60 Banded Tri/Lat 10 Squat 10 Front Squat 10 Press + PP + PJ 5 Hang Pcl Foam Roll (if you feel there is time) LIFT 1A-Front Squat; 3-3-3-3-3-3 @ 70% off ground if possible 1B-Box Jump 6x5 2A-3xME Pullups 2B-3xME Ring Dips WOD 10 EMOM *every minute on the minute for 10 minutes complete 7 Hang Power Cleans @ 135/95 + 7 Push Jerk WARMUP
:60 Banded couch :60 Banded Deadlift/Hip 10 Deadlift 10 Sumo Deadlift 10 Deadlift 10 Sumo Deadlift LIFT 1-4x5 Deadlift 2-3x10 Deadlift @ 65% of above; repetitions should be done as a sprint 3a-3x:30 scissor kicks 3b-3x:30 Plank (elbows) WOD 10 Rounds For Time 10 DB Snatch 5 Toes To Bar WARMUP
8:00 D.O.C. LIFT 1-Back Squat ; 10-10-5-3-3-3-3-1 2a-4x10 HSPU; each set of 10 completed as fast as possible 2b-4x:30 Handstand Hold WOD 3 RFT 5 Bar Muscle-up 20 Pullups 30 STO @ 95/75 100 Double Unders Rest 3:00 btw Rds WARMUP
2:00 Singles 2x5 Wall Squat 2x10 Squat 2x5 Goblet squat LIFT 1-Take 5 sets to work up to 80% of 1rm DL 2-5x2 Deadlift @ 80% WOD 2X 8x:20/:10 Row Rest 4:00 -then- 300sec FLR WARMUP
LIFT 1RM BOX JUMP WOD FOR TIME WITH A PARTNER, ONE WORKS AT A TIME 100 KB THRUSTERS (53/35) 80 BURPEE BOX JUMPS 60 PULL UPS 40 KB HEADCUTTERS 2 MILE RUN (TOGETHER) Open WOD 14.5/16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 65 lb. Women use 45 lb. Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 65 lb. Women use 45 lb. Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 45 lb. Women use 35 lb. Note: Burpees over an unloaded barbell are permitted for this division. Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Boys use 65 lb. Girls use 45 lb. Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Boys use 45 lb. Girls use 35 lb. |
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