Friday 170120

WHAT’S YOUR WHY? Whether you compete for fun, to prove your fitness, to represent your affiliate, or all of the above, the 2017 Reebok CrossFit Games Open is for you. Don’t miss out on the opportunity to be part of this five-week online competition that unites the CrossFit community by bringing together hundreds of thousands of athletes in one all-inclusive competition.
What’s your why? 

Olympic Lifting on Saturday will be held at 7a this week, NO 6a class. 

Those of you in the nutrition challenge, make sure you are writing down your scores on the tracking sheet that is provided. You should have a deadlift score down from Monday and a Front Squat scores from Tuesday’s strength piece and Friday’s WOD. If you don’t know where the tracking sheet is, get with the coach of the class you are attending and they can show you where it is.

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
30 min AMRAP:
50 box jumps, 24/20, 20/16, 16/12
50 jumping pull-ups
50 kettlebell swings, red/green, green/blue, blue/yellow
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45/33, 33/15, 15/pvc
50 good mornings with the bar you did PP with
50 wall-ball shots, 20/14, 14/10, 10/8
50 burpees
50 double-unders

* Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Just Work: 
For Time:
15 Power Snatch 95/65lbs
Run 800m
15 Power Snatch 115/75lbs
Run 800m
15 Power Snatch 135/95lb

OLY:
Immediately following Met-Con:
12 Minutes to Find 5RM Hang Squat Snatch.

Interval:
5 Rounds:
75 Double Unders
7 Bar Muscle Ups
Rest :60

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