Motivated Monday 170306

CrossFit Denham Springs – CrossFit

Today is the last day to get 17.2 retested and uploaded in the system. Scores have to be submitted by 7pm.

Great job to everyone who was able to attend Friday Night Lights this past week. 3 more weeks of Friday Night Lights for you to attend.

17.3 comes out on Thursday night and I believe we will see a barbell in this week for sure!!

Warm-up (No Measure)

17.2 Warm-up

5 Minute Bike or Row at a good pace followed by:

2 Rds:

10 Kip Swings

Perfect stretch 5x each leg

10 strict hanging knee raises

10 Lunges

10 Ring rows

After the 2 rds are completed then do:

Toes 2 bar reps

Work on weight for lunges and DB cleans

Work on pull-ups/Bar MU

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

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

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

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

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Warm-up (No Measure)

Class metcon warm-up

5 Minute Bike or Row at a good pace followed by:

2 Rds:

10 Goodmornings PVC or bar

30 Singles

10 Deadlifts – bar only

30 Singles

After the 2 rds are completed then do:

DU warm-up

Increase weight for deadlifts

Metcon (Time)

STUCK IN MUD

3 rounds for time of:

Run 400 m/Row 500m

21 Deadlifts (185/125#)

42 DUs/DU practice

Goal is 10-12 minutes

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