20210303

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

 

Cool Down:

Banded Bully Stretch – 2 min per side

 

Leg Bleeds – 3 min

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