Wednesday 170111

Jesse & Kristie

Jesse & Kristie

OPEN REGISTRATION STARTS JAN. 12
It’s almost time to sign up for the 2017 Reebok CrossFit Games Open! Registration starts Thursday, Jan. 12 on games.crossfit.com.  

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
1RM Snatch Complex.
Without dropping the bar perform 1 Snatch Deadlift, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat, 1 Full Snatch

WOD:
For Time:
50 Wallballs 20/14, 14/10 10/8 lbs  10/9ft
50 Box Jump Overs 24/20″ 20/12″ 12/Bumper plate”
Run 400m
50 Wallballs
50 Box Jump Overs
Run 400m

* 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.

Accessory
3 Rounds:
AMRAP 2 Minutes:
Max Rep Strict HSPU
Rest 2:00

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