LAST CHANCE TO HIT 17.1 TODAY (OR DO IT AGAIN)

Bree gets after it under the watchful eye of Reace

Bree gets after it under the watchful eye of Reace

NOTE: NO DROPPING DUMBBELLS

Lads who are using the 22.5kg dumbbells – please do not drop them.  1.25’s have been gaffa taped to either end of the 20’s. If they are dropped, even from a low height, the tape will break and the 1.25 will come loose.  Control every rep down to the floor lest you want to start again.

SCORE SUBMISSION

For those who have registered, please have your scores submitted by no later than 10.30am on Tuesday.  

WORKOUT OF THE DAY

METCON

Open Workout 17.1

For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24/20″
20 dumbbell snatches 22.5/15kg
15 burpee box jump-overs
30 dumbbell snatches 22.5/15kg
15 burpee box jump-overs
40 dumbbell snatches 22.5/15kg
15 burpee box jump-overs
50 dumbbell snatches 22.5/15kg
15 burpee box jump-overs

SCALING

Athletes aged 18-54 – Males 15kg and step-ups allowed to a 20″ box.  Females 10kg and step-ups allowed to a 20″ box

RX’d Masters athletes aged 55 and over will use 15/10kg dumbbells and a 24/20″ Box .  Step ups are allowed.

Scaled Masters athletes aged 55 and over will use 10/5kg dumbbells and a 20″ Box.  Step-ups are allowed.

There is a 20-minute time cap. If you do not finish all 225 reps before the time cap, your score will be the number of reps completed.

TIE BREAKER

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission.

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About AB

Crossfit Coach

Posted on February 27, 2017, in WOD and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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