Workout for 2/27/2017

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

CrossFit Open 17.1:
For time:
 10 dumbbell snatches
 15 burpee box jump-overs
 20 dumbbell snatches
 15 burpee box jump-overs
 30 dumbbell snatches
 15 burpee box jump-overs
 40 dumbbell snatches
 15 burpee box jump-overs
 50 dumbbell snatches
 15 burpee box jump-overs

Dumbbell Snatches: SC=light-medium DB, RX=50/35, RX+ =60/40
Burpee Box Jump-Over: SC=easy jump height, RX=24/20, RX+ = 30/20

Weightlifting Strength Development Progressive Series- Week 3 of 4

Shoulder or Push Press:
Load:
 Set 1: 5 x 71%
 Set 2: 3 x 81%
 Set 3: Max reps x 90%

OR

For relative newbies who need to re-establish a max now:
Should. or Push Press 1-rep max

After-Hour Accessory Midline/Strength Exercise

Midline: 100 crossover (elbowknee) crunches, accumulated
Strength: Accumulate 30 total strict pull-ups (hardest variant).

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Get a LIGHT DB for the warmup; wear wrist wraps.