Monday

Norwalk, Battleground – Level 1

Please remember to submit your Open Score to CrossFit HQ by 6:00pm today. The Team Challenge for 17.1 “Mannequin Challenge” is due by this Thursday. Please post your video on Facebook for me to review. Also – The Team Theme for 17.2 – break out your tights and your masks and get ready to workout.

Weightlifting

Snatch (Work up to something heavy.)

Base this on how your back feels after the open.

Snatch (-10% for 3 Reps )

Snatch (-10% for 5 reps)

Hip Extension (3×6-8. No Back Extension- just hip extension. )

Extending just the hip on a GHD.

Metcon

Metcon (Time)

3 rounds for time 15 Thrusters/15 C2B Pullups/50 Double Unders

Rx : 95/65

Scaled: 75/55 Pullups 3 To 1 – Try to do some double unders

Endurance

Metcon (Distance)

Airdyne 2:00 Rest 2:00 – Go for 8 intervals.

Adv WOD

Metcon (10 Rounds for reps)

10 Min EMOM

5-15 GHDs

6-12 Pistols

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