Thursday 10 January 2019 - metcon ( 17.1 )


Published January 5, 2019


Warm up

2 x 10 arm circle forward / 10 backward / 10 across chest

3 x 5 around head each way / 5 behind neck press

10 up / down dog - hold 5 sec each

5 x 5 tuck jump / 5 push ups

 

1 x 10 db snatch w light wt / 5 burpees / 5 box jump

1 x 6 db snatch w working wt / 5 burpee box jump over

 

CF Open 17.1

10 DB snatch ( 5 / arm )

15 burpee box jump over or step up -**** must have both feet on top of box - do not need to be fully extended at the hip ****

20 DB snatch ( 10 / arm )

15 burpee box jump over

30 DB snatch ( 15 / arm )

15 burpee box jump over

40 DB snatch ( 20 / arm )

15 burpee box jump over

50 DB snatch (25 / arm )

15 burpee box jump over

 

Time Cap - 30:00


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