Thursday, 4 January, 2018

WARM UP – MOBILITY
Dynamic stretch with scap pull-ups, lunges, beat swings etc.
Tech DB movements in WOD

WOD A
CrossFit Open 17.2 (Rx)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb dumbbells

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CrossFit Open 17.2 (Scaled)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells
Women use 20-lb dumbbells

WOD B
Jump Ship
3 rounds for total reps:
1 min Double-unders
1 min rest
1 min Row for meters
1 min rest

Combine total meters rowed + total double-unders

ACCESSORY
1) Crossover Recovery

2) 3 Rounds
15-20 Banded Oblique Rotations
30-40 secs Heavy Weighted Plank

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