Great Job to everyone who took part in the CrossFit Open 17.1 WOD! 1) Don’t forget to go to games.crossfit.com and enter your score before 5:00pm… 2) Please get into your games profile and edit your team to CrossFit DNR!
A big thank you to Kill Cliff for providing use with essentials needed to recover after such an intense workout, it was much appreciated by all.
#KillTheQuit
Warm Up:
500 M Row
Movement of the Week:
3×8-10 of 90/90
3×8-10 of Rear Fly
Strength:
De-load Week
Snatch
2×5 at 55% no pause
Back Squat
3×5 at 55% no pause
Metcon:
3 Rounds
50 Double-Unders 2:1 Singles
20 Med Ball Cleans
Elite Competition Class
1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4. Gymnastics Conditioning
5 Rounds:
:45 easy Rowing
5 Ring Muscle-ups
5. Conditioning
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)
