2-21-17

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:Info@reebokcrossfitone.com

WARM-UP:
Partner warm-up:
With one DB or KB,
AMRAP 10:
40m OH Carry, right
40m OH Carry, left
10 Alt. DB Deadlift
20m Burpee broad jump
*You go, I go each movement.

WOD:
21-18-15-12-9-6-3 reps for time:
Burpee box jump, 24/20″
Alternating dumbbell snatch, 70/50 lb

Athletes will complete twenty one burpee box jumps and then twenty one dumbbell snatches, eighteen burpee box jumps and then eighteen dumbbell snatches. They will follow this sequence of descending by three’s until they have complete three burpee box jumps and three dumbbell snatches.

SCALING:
Dumbbell snatch // Load, dumbbell clean, single arm dumbbell clean
Burpee box jump // Height, no push-up burpee, strict burpee

AFTER BASH:
Single arm high-pull:
3 sets of 10 repetitions