11/13/2017

Encinitas – Group Class

Warm-up

Run 200m

50’ Banded side lunge

15 Banded KB Goblet Squat w 2 sec pause

10 Push Up

20 Clam Shells

5 min Mobility

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Ankle Mobility (if needed)

1 min each leg Pigeon (option elevated) or Couch Stretch

Strength

Hang Squat Clean + Squat Clean

Every 90 sec….

*Sets 1-3 = @ 75% of 1RM Squat Clean

*Sets 4-6 = @ 80% of 1RM Squat Clean

*Sets 7-9 = @ 85% of 1RM Squat Clean

Metcon

2017 Open Monday’s…. Every Monday for the next 5 weeks we will be going through the 2017 Open WODs… A good test to see how far you have come and what you still need to work on before the 2018 season.

Hang Squat Clean + Squat Clean

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

CrossFit Games Open 17.1 Scaled (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: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes