3 Min Banded Glute Gardners and Lumberjacks
30 Back Ext 
2 Rounds
10 Arc-Pause-Slides
1 Min Tempo Back Squats
2/12/2019 - S/T

Score Type:: Total Weight

S/T
Last Week of These
Back Squat "Die Set" (yes… again… Heavier than last week)
Step 1 - Warm up sets: 8 reps @50% of working weight - 
Step 2 - Slow controlled pause squats 6 reps @75% - Focus on speed
Step 3 - One max-effort set of back squats. (Choose a weight you believe you can hit for 8-12 reps. If you get over 15 reps, you went too light. Warm-up percentages are based on 1RM, “Die set” is based on feel.)
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Crossfit Open 17.1

Score Type:: Total Time

For Time"17.1" 
10-20-30-40-50 Alternating DB Snatch 50/35lbs 
15 Burpee Box Jump Overs 24/20” After Each Round (Including the Last Round)

L1 – 20/10, Just Burpees
L2 – 35/25, 20”/16”
Rx – Above
Comp -With a weight vest
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8 Min AMRAP
20 Lunges
20 Sit Ups
20 Ring Rows (easy)
10 Cal Ride/Row

TABATA YOUR FACE OFF
1 Min Rest between each TABATA
Squats
Dumbbell Snatches
Hollow Rocks
Jumping Lunges 
Cal Row


Comments

Flavia Monteiro Thompson 1 month ago / Reply

Crossfit Open 17.1: 20:00
Notes: 20 lbs

Dan Phelan 1 month ago / Reply

Crossfit Open 17.1: 20:00
Notes: 160 rep

Dan Phelan 1 month ago / Reply

2/12/2019 - S/T: 215 lbs
Notes: 215x10

Richard Lundeen

Richard Lundeen 1 month ago / Reply

Crossfit Open 17.1: 20:02
Notes: time capped. 223 reps (2 to finish)

Daniel Kessler

Daniel Kessler 1 month ago / Reply

Crossfit Open 17.1: 20:00
Notes: 150 reps

Daniel Kessler

Daniel Kessler 1 month ago / Reply

2/12/2019 - S/T: 225 lbs
Notes: died at 7

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