Wednesday WOD – 022217

Mrs. Butterfield Post-17.1

Mrs. Butterfield Post-17.1

FRIDAY NIGHT LIGHTS
Week 1 is here! The first workout gets announced Thursday night at 8pm on games.crossfit.com! If you are planning to perform the workout during FNL, YOU MUST click the following link and sign up for a HEAT by Wednesday night: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

(Remember, if you don’t complete the workout in class or at FNL on Friday, the only other time you can perform the workout and earn a point for your team is on Sunday morning!)

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness
1. Power Snatch – Positional and Technique work. Don’t go heavy!

2. AMRAP 20
100 Single Unders
20 RKBS 53/35
15 Ring rows
10 MEDBALL twist wall tosses /side

Fitness
1. Power Snatch – Positional and Technique work. Don’t go heavy!

2. AMRAP 20
50 Double Unders
20 RKBS 70/53
15 Ring rows
10 MEDBALL twist wall tosses /side

Performance
WL
Power Snatch – Positional and Technique work. Don’t go heavy!

METCON
AMRAP 20 @85% intensity
50 Double Unders
20 RKBS 70/53
15 Ring rows
10 MEDBALL twist wall tosses /side

GYMNASTICS
Muscle Up Skill Work – keep the volume low!