Thursday, February 6
Two parts for our Thursday. 1. Bench Press Waves 2. CrossFit Open 2017 Wod 1 Practice Activation 2 Rounds :45 On :15 Off Machine Calories Active Spiderman Active Samson Sit-ups Russian KettleBell Swing
Bench Press (9-7-5-3-1-1-1-1-1)
On the 1: 9 Reps @ 70% On the 3: 7 Reps @ 77% On the 5: 5 Reps @ 84% On the 7: 3 Reps @ 89% On the 9: 1 Rep @ 96% On the 10: 1 Rep @ 99% On the 11: 1 Rep @ 102% On the 12: 1 Rep @ 105% On the 13: 1 Rep @ 108% Percentages of your 5RM Bench Press The percentages are based on your recently established 5RM Bench Press We'll steadily climb in percentages across the 9 sets Complete the warmup sets listed below before beginning the listed working sets
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
*Dont drop Dumbell from Overhead
Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of "3, 2,1… go!" the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep. Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.
If all 225 reps are completed within the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission.
CrossFit Games Open 17.1 Scaled (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: 35-lb. dumbbell / 20-in. box (step-ups OK) F: 20-lb. dumbbell / 20-in. box (step-ups OK) Time cap: 20 minutes
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