Workout of the Day
STRENGTH
E2MOM x 6 sets
2 Power Snatches
Notes
Work up through two power snatches every other minute for 6 progressive sets. Drop the bar between reps and take your time setting up rep 2. Focus on your start position and speed under the bar.
METCON
10:00 CrossFit Open Workout 17.1
AMRAP 10:00
10 Dumbbell Snatches 50/35/20lbs
15 Burpee Box Jump Overs 24/20″
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
Notes
17.1 typically has a 20 minute cap which most people will come close to or hit, so don’t expect to finish this workout unless you happen to be one of the fittest people on the planet. Get as far as you can in 10:00 and see where you land!
World records on this workout are:
Men’s Division: Scott Cottrill 9:57
Women’s Division: Sara Armanius 9:46
CrossFit Group Class Programming Template (WK3/8)
Chris lifting all the weights
PARTY AT CFSBK TONIGHT!
Hey Everyone! Coach K HarpZ here. For those who don’t know, I’ll be getting married in late October to the very tall & handsome Open Gym ginger of 608, Danny Calanca! We are inviting YOU to come celebrate our wedding early with us!
Why: Why not?!?