CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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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
OFFICIAL STANDARDS AND SCALING:
https://s3.amazonaws.com/crossfitpubliccontent/CFG_Open2017_Event_17_1-10ednhsy6ewhd6.pdf
THURSDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Three by Three Hundred (Time)
300 Calories, Row, Ski or Bike
300 Double Unders
300 Anchored sit ups
Partition reps in any fashion to go as fast as possible.
Open participants: 20 minutes easy row or bike, 20 minutes+ mobility
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Three by Three Hundred (Time)
300 Calories, Row, Ski or Bike
300 Double Unders
300 Anchored sit ups
Partition reps in any fashion to go as fast as possible.
WEDNESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Murderer’s Row (Calories)
Five 3-minute rounds of:
Power Clean, 10 reps
Box Jump, 10 reps
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed.
SCL=95/63, 24/20″
RX=145/93, 28/24″
RX+=185/123, 36/30″
Coaches notes: Stagger every 2 or 3 minutes to allow for reset of rowers.
Open Participants: One break max on power cleans. Box should be high but reps should take no longer than 45 seconds. Row should be even across all rounds. Focus on a low, powerful stroke rate in the low 20s.
