Nov 5th, 2019

5
Nov

Nov 5th, 2019

CrossFit Black Box – CrossFit

Metcon

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

Competitor

Metcon (Calories)

10:00 Max Calories on Assault Bike

*Every 2:00 starting at 0:00:

2x50ft Shuttle Sprints

Metcon (No Measure)

3 Rounds NFT

10 Kip Swings on High Rings

10 Low Ring Transitions

Max effort L-sit (rings or plates)

*Use band on low rings to assist with position and transition
Focus here is quality. Don’t swing wildly without intention. Feet and knees together with as little breaking at the joints as possible. (Use Abmat between your feet if necessary) Tension in the shoulders and focus on kipping feet forward until you can see your toes.