Friday January 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday January 13th

12
Jan

Friday January 13th

23.01.13

INTENDED STIMULUS

CrossFit Games Open workout 17.5 retest.

10:00-20:00.

Complete thrusters in no more than 2 sets. You should be able to perform at least a few rounds with unbroken reps.

Keep double-unders to :40 or less.

RX

10 rounds for time:
9 thrusters (95/65 lb)
35 double-unders

LEVEL 2

10 rounds for time:
9 thrusters (75/55 lb)
35 double-unders

LEVEL 1

10 rounds for time:
9 thrusters (45/25 lb)
35 single-unders

SKILL WORK

Pre-workout:
EMOM 8:
1 thruster

STRETCHING

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

WHITE BOARD BRIEF

Target time | 10:00-20:00

A repeat Open workout is upon us. If you have completed this workout in the past, look back to your previous score to see how you can beat it. If you have not completed this workout in the past, scale as needed to finish around the 15:00 mark.

The weight of the thruster should allow you to complete at least a few rounds unbroken and then perform the nine reps in no more than two sets.

Try not to get hung up on the double-unders. Move back and forth without letting rounds exceed 2:00. Choose a scale that allows you to finish in :40 or less.

Leave a Reply