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February 25, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The CrossFit Games Open kicks off today at 10:30! Show up a little early to warm up and get your name on the heat list!
Can’t wait for another great year with CFD! [/creativ_alertbox]

WOD

CrossFit Open 17.1

for time *

10 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
20 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
30 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
40 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
50 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″

*20 minute time cap

Workout notes: Today’s workout is the first workout of this years CrossFit open!  We wanted to give you all a taste of what these workouts are like even if you decided not to sign up this year! In this workout we have a high number of total dumbbell snatches coupled with the difficult burpee box jump. The workout is technically 5 rounds for time with ascending snatch reps. However, you will want to treat this a little differently than you might if you were doing a 3 or 5 round sprint and start out at a pace you would choose for a 20 minute AMRAP. Keep your cycle time as fast as possible but set out at a controlled and sustainable pace and keep moving until you either finish or hit the 20 minute cap. If the “rx” weights or movements are not in your wheelhouse scale accordingly using the open standards. That will be a 35 lb dumbbell for men, 20 lb dumbbell for women and the same 24/20″ box but step ups are allowed.

 

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