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FEB 24th WOD

2/24/2017
Level 1
L1:A: Hang Power Clean Above Knee (10 min Emom; 1 HPC above knee)
build to a tough single; if you are not proficient with the movement then perform 5-8 reps unloaded and work on technique
L1:B: Metcon (4 Rounds for time)
For time; x4 ; rest 3 mins between sets; keep rounds consistent

Run around mall
Level 1 Rx+
L1+: 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
F3
F3:A1: Metcon (Weight)
Backsquats w/hip circle@33X1; 5x6; stick to the tempo even if you do unweighted
F3:A2: Powell Raise (5x8)
@3010; rest 90 secs after set;
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10-30 walking lunges adv use Db 40/20
10-30 sit ups/t2b
10-30 ring rows/pull ups
1 shuttle run
F3 Advanced
F3+:A: Back Squat (5x6)
@33X1; stick to the tempo even if you do unweighted; advanced no hip circle but build to a tough set
3+:A2: Pull-ups (5x Max reps)
strict pull ups@20X1;
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10-30 walking lunges adv use Db 40/20
10-30 sit ups/t2b
10-30 ring rows/pull ups
1 shuttle run

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM