Warmup:
Grab one light DB and box
5 DB deadlifts per side
10 Box Step Ups
5 DB High Pulls Per side
8 Box Jumps
5 DB Snatches per side
6 Box jump Overs
4 Burpees
2 Burpee Box Jump Overs
Kneeling OH stretch on box – 30 sec
WOD:
“CrossFit Open 17.1”
For Time:
10 DB Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs
*20-min Time Cap
Video courtesy of The CrossFit Games. Today we continue our journey through past Opens with “17.1”. As you’ll notice, the DB Snatch reps go up each set, but the Burpee Box Jump Overs stay the same each time. Try to slowly ramp up your speed on the snatches, and maintain a good, steady pace on the BBJOs
Scaling Options:
DB weight -> 35/25
Box height -> 20/16 -> as needed
NOTE: To count the BBJO as RX, athlete must JUMP on top of box. If step overs are performed, even at RX height, it is still scaled
Joint Strike CrossFit 