16/02/2018 – February 16, 2018


16/02/2018

Movement Prep
2 rounds
12/8 cal
8 ring push ups
12 shoulder rotations
6 pike folds (against wall)

Strength & Conditioning
Shoulder Press (12-10-8-6)
8 and 6 to be tough sets

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

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

use yesterdays workout and burpee box jumps as a pacer to stay consistent on the workout.

Extras
10min cooldown walk (good prep for recovery after open workouts – walking will help with muscle soreness)

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