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Screen Shot 2017-02-20 at 11.11.55 PMTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!
Click HERE to register.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for ten total repeat efforts. Every :75 execute 2 x Power Clean for the first five rounds (two reps per :75). Execute 1 x Power Clean for the final five round (one rep per :75). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.

Every :75 for 5 rounds: 2 x Power Clean
Every :75 for 5 rounds: 1 x Power Clean

Notes: Go heavy, but do it well. Today do not be afraid to fail. Get some, freaks.

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“Workout 15.5”
27-21-15-9 reps for time of
Row (calories)
Men use 95 lb.
Women use 65 lb.

Notes: Reference linke from 03.30.2015 HERE.
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Skill Development
*See guidelines on whiteboard

Samy Daghir

3 thoughts on “02.21.2017”

  1. Power Clean: 170# PR!! Caught 175 but got juuust a little too low…next time…

    “Workout 15.5”: 12:49 Rx’d… was a fun one, just like Peter said!


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