17.4??? Mar16

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17.4???

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No winners for 17.3 🙁 But we’re sure someone can venture in to the mysterious mind of The Dave Castro! So we’re doing it again. The prize this week is 1 FREE Month!! That’s right, if you correctly guess the workout this week, you will win a FREE month of CrossFit. Worth playing for???

The Guessing Game

If this is your first year doing the Open or first time doing the Open at LAX CrossFit, we’ve got some fun things we do. One of them is the guessing game. Each Wednesday night, we’ll poll you guys for your guesses on what the next Open Workout might be. If you get it mostly right, you win a prize. Here are the details for this week:

  • Name at least 2/3 of the movements: That means if it’s a triplet, you need to name two of the movements (or all three of course). If it’s a couplet, it has to be both. If the WOD is a 6 movement chipper like 14.4, then you have to get at least 4 correct. You get the idea. Naming too many movements doesn’t work. If you go over by more than 1/3, then no bueno. For example, if it’s a couplet and you name 3 movements and 2 of your 3 are in the couplet, then all good. However, name 4 movements and it’s a couplet and 2 of your 4 are correct, still a wrong answer, since half of your guess was wrong.
  • Name the time domain +/- 1 minute: You have to get the time the workout will be and can be within 1 minute in either direction. If it’s a two parter, then you have to name both time domains. If you name two time domains, and there is only one, you’re wrong. Name one time domain, and there are two, wrong. Got it?
  • Unnecessary: Rep schemes, weights, scaled versions, etc. You don’t need to worry about guessing any of those. Just get the first two requirements and you win!
  • Prize: 1 FREE Month of CrossFit!!

That’s it. Let the guesses begin. And then join us Thursday afternoon at 5pm to watch the Live Announcement of 17.4!

Workout of the Day 3/16/2017 – Thursday

CrossFit

A. Maintenance/Open Prep
Clean & Jerk

Take 15 minutes to work on a heavy, but not maximal C&J. Work on technique and the split jerk.

B. Met-Con
4 x 400m Run
4 x 500m Row

Rest 2 minutes between each row/run. You can mix it up, or do all the runs and then all the rows.

CrossFit Lite

A. Met-Con
400m Run x 3
300m Row x 3

Rest as needed. Maximal effort on each. Score each.

B. Met-Con
5 Rounds:
10 Wall Balls (16#/12#)
10 Overhead Weighted Lunge Steps (45# plate/35# plate)

CrossFit 101

Skill.
EMOM 12:
0: 20 Double Unders
1: 20 Sit-Ups
2: 8 Burpees

Met-Con.
AMRAP 8:
10 Box Jumps
10 Slam Balls