CrossFit 2.24.17 – CrossFit Panther City

Announcements

IMPORTANT: If you want to participate in the CrossFit Open under CrossFit Panther City (i.e. want the ability to input scores!) please log on to your Games.CrossFit.com profile and choose to join Team CrossFit Panther City for the 2017 Open.

If you have not yet registered, there is still time! Sign-up at: Games.CrossFit.com today!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

10 Bird Dogs

10 Inch-worm walk outs and back in, 2 Push-ups (wide feet)

10 Cat/Cows

20 Shoulder taps in plank position

2 Jefferson curls

10 Barbell RDLs

2 Rounds:

8 1-arm High pulls w/dumbbell

8 Squat jumps

80″ DB waiters walk each arm

Discuss METCON, versions, and standards

Familiarize yourself with the movement standards for 17.1: https://youtu.be/ufUKkrH03rE

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NO DROPPING DUMBBELLS

2 rounds, 1st moderate, 2nd fast:

10 Alternating Dumbbell snatch

5 Burpee box jump overs

Rest 5 min and get after it! ^_^

Metcon

Choose the appropriate version of 17.1 to complete. If you are registered to complete the Open you must follow the standards listed. If you are not participating in the Open you are free to modify the workout further.

A: 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

B: CrossFit Games Open 17.1 Scaled (Time)

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

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

Time cap: 20 minutes

C: CrossFit Games Open 17.1 Masters 55+ (Time)

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

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

Time cap: 20 minutes

D: CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

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

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes