A.1
Crossfit Open WOD 17.1
In 20 Minutes or less
10 DB Snatch #50/#35
15 Burpee Box Jumps 24″/20″
20 DB Snatch
15 Burpee Box Jumps
30 DB Snatch
15 Burpee Box Jumps
40 DB Snatch
15 Burpee Box Jumps
50 DB Snatch
15 Burpee Box Jumps
Masters/Teens RX #35/#20 DB
A.2
3 Rounds
20 Weighted Sit Ups #50/#35
20 Weighted Hip Extensions
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In Teams of 2:
(40 Minute Cap)
3 Rounds
30 Power Cleans #115/#80
90 Double Unders/180 Singles
30 Push Jerks #115/#80
90 Double Unders/180 Singles
Then…
60 – 48 – 36- 24 – 12 Pull Ups
*Run 800M after each set of pull ups
Then…
2 Rounds
100 Ab Mat Sit Ups
40 Calorie Row
30 Front Squats #155/#105
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A.1 Bench Press – 8, 8, 8, 8, 8
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
Accumulate 5 Minutes of a Push Up Plank
12 Minute Cap
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A.1 10 Minute EMOM – Power Clean + Hang Squat Clean Climbing
A.2
3 Rounds
Run 400M
21 Hang Power Cleans #115/#80
18 Front Rack Step Back Lunges #115/#80
15 Barbell Facing Burpees
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A.1 Deadlift – 8, 8, 8, 8
A.2
7 Minute AMRAP
7 Pull Ups
7 Ring Push Ups
A.3
5 Rounds
Row 200M
15 GHDSU
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A.1 Press – 8, 8, 8, 8
A.2
12 Minute EMOM
15 Power Snatch #75/#55
20 Wall Balls
A.3
Accumulate 3 Minutes (Per Arm) of a Single Arm DB OH Carry
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