Weightlifting/Gymnastics Conditioning, Mid-Long Duration
CrossFit Open 17.1:
For time:
10 dumbbell snatches
15 burpee box jump-overs
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
Dumbbell Snatches: SC=light-medium DB, RX=50/35, RX+ =60/40
Burpee Box Jump-Over: SC=easy jump height, RX=24/20, RX+ = 30/20
Weightlifting Strength Development Progressive Series- Week 3 of 4
Shoulder or Push Press:
Load:
Set 1: 5 x 71%
Set 2: 3 x 81%
Set 3: Max reps x 90%
OR
For relative newbies who need to re-establish a max now:
Should. or Push Press 1-rep max
After-Hour Accessory Midline/Strength Exercise
Midline: 100 crossover (elbowknee) crunches, accumulated
Strength: Accumulate 30 total strict pull-ups (hardest variant).
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Get a LIGHT DB for the warmup; wear wrist wraps.
