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WOD - Friday, 2/1/2019

Warm-up
A:
1 RFQ
8 Thoracic Rotations (each side)
8 Shoulder taps (:02 hold on shoulder, each side)
8 Burpees
25ft Inch worm with push up
 

B:
2 RFQ:
8 DB High pulls (each side)
8 Squat Jumps
50ft. DB Overhead carry (each side)
 

C:
2 RFQ:
10 Alternating DB Snatches (light)
5 Burpee Box Jump Overs
 

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
If you get capped, your score will be 20:00 (the time) + 1 additional second per rep not completed. (Ex. if you had 15 reps left, your score will be 20:15.)

Strength: Weighted Pull-ups (5 x 5)
This can be scaled up or down as needed.

--> Add weight to make the 5x5 more challenging. +1-5 lbs. from Sunday, 1/27/2019

--> Jumping Negative pull ups, trying to descend as slow as possible while maintainable for the 5x5. A good goal might be 5 seconds per negative, for example. Add 1 second to the decent from Sunday, 1/27/2019
 

Extra Credit: Mobility
Spend some time making your body and lean mean, mobile machine. Focus on the areas that need the most attention.
17.1 will most likely demolish your shoulders and lower back. Spend some time stretching your hamstrings, chill in pigeon for at least 1:00 each side and with Crossover Symmetry.

 

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