03.17.17

Happy St. Patrick’s Day!!!!

Friday Night Lights from 5pm-7pm: CrossFit Games Open Workout 17.4

Sport & Performance

1.hang snatch work to a heavy 2 in 12 min.

2.hang clean work to a heavy 2 in 15 min.

for total time (with a 13 min. cap):

-10 deadlifts

20 seconds rest

-10 deadlift

20 seconds rest

-15 wallball #20m #14f

10 seconds rest

-15 wall ball #20m #14f

10 seconds rest

-30 cal. row moderate pace

10 seconds rest

-5 HSPU

10 seconds rest

-5 HSPU

-10 seconds rest

-5 HSPU

Fitness

1.squat 5-5-5-5-5 work to a heavy 5 in 15 min.

2a.lunge 50 ft. x 3

2b.row 10 cal. x 3

for time:

-30 cal. bike

-20 burpees

-30 air squat

-20 hand release pushups

-30 double unders

-20 shoulder to overhead anyway #95m #65f

post times to comments

Boondock-Saints-the-boondock-saints-653317_1600_1200

Everyone is Irish on St. Patty’s.  #firefight

Read:

17.3 Analysis

Your Life Is Not An Endless PR

 

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