Friday, February 11th 2022
Warm-up
A. General
20 Banded press
20 Plate hops
10 Dual DB Z press
20 Double unders
3 Inch worms
20 Banded press
20 Plate hops
10 Dual DB Z press
20 Double unders
3 Inch worms
B. Mobility
Foam roller + Mini band wall slide
10 repetition slow and controlled
C. Jerk Drills
Footwork:
No bar split lands
Bar path:
3 sets
3 Pause Jerk dips
3 Double pause Push press
3 Drop Jerk Recoveries
*In each drill look for a straight vertical bar path driven predominantly by the legs.
Weightlifting
Split Jerk (6 x 2reps @ work up to a heavy set)
Metcon
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
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
Kg: 22.5/15
Score: Time
TC: 20 mins
Score: Time
TC: 20 mins
Scaling options
Beginner
@ light DB + 20" (step ups okay)
Intermediate
@ 35/25 lbs DB + (step ups okay)
COMP
As written
Extra Accessory
Metcon
3 sets
10 Seal row
10 RDLs
10 Seal row
10 RDLs
TC: 12 mins
Scaling options
Beginner
Push press
6 x 2 @ work up to a heavy set
Intermediate
As written