Friday – 022417

New member Pat teamed up with Ian last week for the Wednesday team workout, welcome Pat!

The 2017 CrossFit Games Open has begun!  This is our first workout this year.  The blogs will be posted later than usual on Thursday nights because I don’t know what the workout is until a little bit after 8 o’clock.  I will do my best to program a good warm-up for each workout, one that is catered specifically to the demands of the workout.  You will notice some weeks (including this one) I might change the workout for anyone who is not signed up for the Open.  On these weeks, you may do the Open workout if you desire but there might be a few that will be changed based on coach’s discretion.  As we get further into the Open, we do plan on doing a few “Friday Night Lights” events to get everyone involved.

Warm-up/Injury Prevention
Run 400 meters, then 3 rounds not for time:
15 protract/retract push-ups
15 muscle snatches with empty bar
10 good mornings with empty bar

Spend a few minutes, performing our laterally distracted hip mobilization.

Workout of the Day
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

If you are not taking part in the open, you can still do the Open workout if you desire.  If not you will do the “B” version: 5 rounds for time of 20 dumbbell snatches, and 15 burpee box jump overs.

Post your scores to the Whiteboard.

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