Monday 170227

17.1 in the book and this picture sums up what a great time was had at the Friday Night Throwdown!!! If you didn’t make it last week, we would love to see you at 17.2!!

.A few rules for the next 4 weeks...IF you don’t do the WOD during the class time or at the Throwdown on Friday’s, YOU will need to arrange for a judge who is “certified” for the time that you will be doing the WOD. Example, if you need to do the WOD on Saturday, you are on your own to find a judge (all judges are listed on the community board). IF, you choose to video your workout, your video will need to be sent to Troy or Sara to be judged prior to submitting. Lastly, ALL judging sheets must be turned in at the end of your WOD to be validated. If we don’t have your sheet, we won’t validate your score. If you have any questions regarding any of this, please see Troy or Sara. 

We have 2 Rogue gift card winners for week 1…..Crystal W (aka Wonder Woman) and Dustin N (aka Hulk)!! You can pick your gift card up in the office!!

Week 2 Spirit is….Accessorize….hats, headbands, socks, boas, etc…..
Week 3 will be your Favorite Sports team. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
5×3 Squat Clean
Drop and Reset (Start around 70- 80%)

WOD:
21-18-15-12-9
Push Ups
Overhead Squats 155/105, 135/83 115/63, 95/45 75/35

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

Scenario #2 – 17.1 repeat:
1. Primer
3 Rounds:
Row 200m
8 Alternating Dumbbell Snatch 70/50lbs
6 Burpee Box Jump-Overs 24/20″
After the Primer, rest as long as it takes to get your heart rate back down to a
very comfortable place. Just don’t let yourself get cold or tight.

CF Open 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
Women use 35-lb dumbbell and 20-in. box
Time cap: 20 minutes
For workout variations go the the CrossFit Games link HERE

AFTER 17.1

Interval
3 Rounds:
Bike 5/4k
Ski 2000/1600m
Rest 2:00
Lift (Optional)
5×3 Squat Clean
Drop and Reset (Start around 80%)

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