Wednesday 2.28.18 CrossFit


1a: Close Grip Bench 4×8
1b: Ring Rows 4×10
Intent: Complete as a class in EMOM style. Today’s work done as a superset, push/pull. Loads for close grip bench press should be perfect form but challenging.

Metcon Prep

Complete as 3min EMOM
2 Rounds at Game Speed
6 Alt. DB Snatch
6 Squat Thrusts


CrossFit Games Open 17.1
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-oversM: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Intent: This workout should be fast-paced, around 85-90% of your max HR effort. DB Snatch = CF Open from last year.
If you are participating in the 2018 CrossFit Open this is an opportunity to practice the DB Snatch standards and game plan.

$ Out

1a) 1 1/4 KB Tricep Extensions: 4×10
1b) Banded Plank Rows: 4x10ea