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CrossFit the week of 5.8.17

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Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  8 @70%
Set-2:  6 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @85%
Set-6:  2 @85%

Met-Con:
For Time:

800m Run
30 Wall-Balls (20/14) – Air Squats
20 Pull-Ups / C2B  – Ring Rows
10 Burpee Box Jump-Overs (24/20”) – Jump Squats
20 Handstand Push-Ups / Strict HSPU – Strict DB Press
30 KB Swings (53/35) (70/53) – Russian Swings
800m Run

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Overhead Squat X4
Build to a heavy set

Met-Con:
3 Rounds for Time

8 Hang Squat Snatches (75/55) (115/75) – Russian KB Swings
15 Toes-to-Bar – Hanging Knee Raises
40 Double-Unders – Single-Unders

Accessory Work:

3 Sets:

8 Single-Arm Dumbbell Press/side
6-8 Glute/Ham Raises
Rest as needed

 


 

Wednesday:

Lift:

In 12 minutes – Build to today’s “heavy” Power Clean

Met-Con:
Every 3 minutes – for 4 Rounds:

6 Cleans (60% of Clean) (70% of Clean) – 12 KB Swings
8 Handstand Push-Ups – Strict DB Press
10 Over the Bar Burpees – Burpees

Accessory Work:
3 Sets:

8-10 Barbell Rows
8-10 Dumbbell Floor Press
Rest as needed

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Jerk
(Teachers – Strict Press 6X5)

Set-1:  3 @65%
Set-2:  3 @70%
Set-3:  2 @75%
Set-4:  2 @80%
Set-5:  1 @85%
Set-6:  1 @90%

Met-Con:
EMOM-24m

Min-1:  8 Pull-Ups / C2B + 4 Deadlifts (185/125) (275/185) – Ring Pull-Ups + KB Deadlift
Min-2:  12/8 Calorie Row
Min-3:  10 KB Thrusters (35/25) (53/35) – DB Push Press
Min-4:  Rest

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets:
Front Squat X1
*Build to a heavy single*

Met-Con:
For Time:

1-2-3-4-5-6-7-8-9-10
Pull-Ups

10-9-8-7-6-5-4-3-2-1
Push-Ups

2-4-6-8-10-12-14-16-18-20
Goblet Squats

CrossFit the week of 5.1.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  6 @65%
Set-2:  4 @70%
Set-3:  4 @75%
Set-4:  2 @80%
Set-5:  7 @65%
Set-6:  7 @65%

Met-Con:
For Time
Run 800m
Then…
4 Rounds

5 Hang Squat Cleans (95/65) (135/95)
10 Over the Bar Burpees
12 C2B Pull-Ups / 6 Bar Muscle-Ups

Accessory Work:
3 Sets – Not for Time:

6-8 Glute/Ham Raises
*Rest as needed*
8-10 Weighted Hip Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Jerk

Set-1:  3 @65%
Set-2:  3 @70%
Set-3:  3 @75%
Set-4:  2 @80%
Set-5:  2 @80%
Set-6:  2 @80%

Met-Con:
AMRAP-16m

6 Ground to Overhead (95/65) (135/95)
8 Alt. Step-Ups / 8 Alt. Pistol Squats
10 V-Ups / Toes-to-Bar
12, 10, 8, 6, 4, 2, 2… Front Squats (95/65) (135/95)

Score = Rounds + Reps

**Front Squats DECREASE by 2 reps each round, until you reach 2 reps. Then just do 2 reps/round**

Accessory Work:
3 Sets – not for Time:

6-8 Barbell Row
*Rest as needed*
8 Dumbbell Floor Press

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

3 Position Pause Clean Deadlift + 1 Clean
(2” off floor, Below Knee-Caps, above Knee-Caps)

(Recommended Loading/Set: 55, 60, 65, 70, 75, 80, 80, 80%)

**Focus on maintaining proper position and stiffness throughout the Pause Clean Deadlift**

Met-Con:
For Time:

30 Double-Unders
6 Power Snatches (75/55) (95/65)
10 Overhead Reverse Lunges (75/55) (95/65)

40 Double-Unders
8 Power Snatches
12 Overhead Reverse Lunges

50 Double-Unders
10 Power Snatches
14 Overhead Reverse Lunges

Accessory Work:
3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
Rest 45 seconds
10-12 Dumbbell Hammer Curls/side

 


 

Thursday:

Lift:

Every 2 mins – for 5 sets
Deadlift

Set-1:  8@ 65%
Set-2:  6@ 70%
Set-3:  4@ 75%
Set-4:  2@ 80%
Set-5:  2@ 85%

Met-Con:
Against a 2 minute running clock – for 5 Rounds

20 Deadlifts (135/95) (185/125)
40 Double-Unders
With time remainingMAX Calorie Row

Rest 3 minutes between Rounds

Score = Calories (or Reps if you don’t get to the rower in time)

 


Friday:

Lift:

Every 90 seconds – for 8 Sets
Hang Snatch + Snatch

(Recommended Loading/Set: 55, 60, 65, 70, 72, 72, 75, 75%)

Met-Con:
EMOM-21m

Min-1:  12/8 Calorie Row
Min-2:  8 Push Press (95/65) (135/95)
Min-3:  10 Steps Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand**

Accessory Work:
3 Sets – not for Time

10-12 GHD Sit-Ups
*Rest 30 seconds*
6-8 Glute/Ham Raises

CrossFit the week of 4.24.17

By: 0

Monday:

Lift:

Every 2 mins – for 6 Sets
Jerk

Set-1:  3 @60%
Set-2:  3 @65%
Set-3:  3 @70%
Set-4:  3 @75%
Set-5:  2 @80%
Set-6:  2 @85%

Lift:

One set for MAX reps of:
Push Press @65% of 1RM Push Press

Met-Con:
Against a Running Clock: (20 minute Cap)

12 Toes-to-Bar
8 Strict Handstand Push-Ups
4 Power Cleans (135/95) (155/105)

When Clock reaches 3 minutes, Perform the following:

10 Box Jumps (24/20″)
20 Push-Ups
30 Kettlebell Swings (53/35) (70/53)

When Clock reaches 8 minutes, Perform the following:

10 Pull-Ups / C2B
20 Burpees over the Barbell
30 Deadlifts (135/95) (155/105)

When Clock reaches 14 minutes, Perform the following:

5 Ground to Overhead (135/95) (155/105)
100 Double-Unders

Score = Total Reps (Out of 249) & Completion Time

 


 

Tuesday:

Lift:

Every 2 mins – for 5 Sets
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean @70-75% of 1RM Clean

Lift:

Every 2 minutes – for 5 Sets
Back Squat

Set-1:  6 @65%
Set-2:  4 @70%
Set-3:  4 @75%
Set-4:  2 @80%
Set-5:  2 @85%

Met-Con:
AMRAP-4m

10 Wall Balls (20/14)
5 Burpee Box Jump-Overs (24/20”)

Rest 2 mins

AMRAP-4m

5 Toes-to-Bar
10 Pull-Ups / C2B

Score = Rounds + Reps

Accessory Work:

3 Sets – Not for Time

8-10 Stiff Leg Deadlifts

6-8 Glute/Ham Raises

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

Hang Snatch X2 @65-70%

Met-Con:
For Time:

200m Run
30 Overhead Squats (75/55) (95/65)
20 Double-Unders

200m Run
20 Overhead Squats (75/55) (95/65)
30 Double-Unders

200m Run
10 Overhead Squats (75/55) (95/65)
40 Double-Unders

Accessory Work:

3 Sets – Not for Time:

10-12 Bent over Barbell Row

8-10 Back Extensions


 

Thursday:

Lift:

Every 90 seconds – for 6 Sets

Deadlift X8 @60-65% of 1RM Deadlift

Met-Con: Partner WOD
AMRAP-20m:

Partner 1:  Row 500m / Run 400m

Partner 2:  Completes the following until Partner 1 finishes rowing. Partner 1 picks up where Partner 2 left off.

5 Tire Flips
10 Burpees
15 Goblet Squats (53/35) (70/53)

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Front Squat

*Build to a heavy single*

Met-Con:
3 Rounds for Times:

15 Thrusters (95/65) (115/75)
10 C2B
5 Strict Handstand Push-Ups

*Rest 3 minutes between Rounds*

Score = Times for each Round

CrossFit the week of 4.17.17

By: 0

Monday:

Lift:

Every 2 mins – for 6 Sets
Front Squat

Set-1:  8 @60%
Set-2:  6 @65%
Set-3:  5 @70%
Set-4:  5 @75%
Set-5:  2 @80%
Set-6:  2 @85%

Met-Con:
For Time:

15-12-9

Thrusters (115/75) (155/105)
Burpees over the Barbell

Accessory Work:
3 sets – Not for Time:

10-15 GHD Sit-Ups
Rest 30 seconds
8-10 DB Rows/Side

 


 

Tuesday:

Lift:

Every 2 minutes – for 7 Sets
Clean Lift-Off X2 + Power Clean

*Pause 2 seconds at knees, then lower bar back to floor for Clean Lift-Off*

Ex. Clean Lift off + Clean Lift off + 1 Power Clean

Met-Con:
3 Rounds For Time:

400m Run
30 KB Swings (53/35) (70/53)
15 Box Jumps (24/20”)

Accessory Work:
3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
Rest 30 seconds
10-12 Dumbbell Hammer Curls/side

 


 

Wednesday:

Every 2 minutes – for 6 Sets

Jerk X3 @70-75% of Max Jerk

Met-Con:
3 Rounds of:

AMRAP-5m

6 Power Snatch (75/55) (115/75)
30 Double-Unders
6 Strict Handstand Push-Ups

*Rest 2 minutes between Rounds*

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Back Squat

Set-1:  8 @60%
Set-2:  6 @65%
Set-3:  6 @70%
Set-4:  6 @75%
Set-5:  4 @80%

Met-Con:
4 Rounds for Time:

30/24 Calorie Row
15 Pull-Ups / C2B
5 Push Press (135/95) (155/105)

Accessory Work:
3 Sets – Not for Time:

6-8 Glute/Ham Raises
Rest 45 seconds
12-15 Hip Extensions

 


 

Friday:

Met-Con:
“Karen”

For Time:

150 Wall-Balls (20/14)

CrossFit the week of 4.10.17

By: 0

Monday:

Lift:

Every 2 mins – for 4 sets
Deadlift X6 @70%

Met-Con:

Every 4 minutes – for 5 Rounds

200m Run
20 Wall Balls (20/14)
10 Deadlifts (185/125) (245/165)

Accessory Work:

3 Sets – Not for Time:
20 Steps “Death March” w/Dumbbells (Click to View)
-Directly into-
14 Steps Walking Lunges w/Dumbbells

Rest 2 mins between sets

Do NOT put dumbbells down between Death March and Walking Lunges

 


 

Tuesday:

Lift:

Every 2 mins – for 5 sets
Strict Press X4 @80%

Met-Con:
EMOM-21m

Min-1:  100m Run + 5 Burpees
Min-2:  8 Push Press (95/65) (135/95)
Min-3:  50 Double-Unders

Accessory Work:
3 Sets – not for Time:

10-12 GHD Sit-Ups
Rest 30 seconds
6-8 Glute/Ham Raises

 


Wednesday:

Lift:

Every 2 minutes – for 6 sets
4 Touch-and-Go Squat Cleans @65-70% of max Clean

Lift:

Every 2 mins – for 5 sets
Tempo Back Squats X4 @64%

(4 sec down, 2 sec @bottom, 1 sec up)

Met-Con:
AMRAP-12m

8 Burpees
6 Power Cleans (115/75) (155/105)
4 C2B / 2 Bar Muscle-Ups
2, 4, 6, 8…Front Squats (115/75) (155/105)**

**Front Squats increase by 2 reps each round**

 


 

Thursday:

Lift:

Every 2 mins – for 6 sets
1 Hang Snatch + 2 Tempo Overhead Squats (3 sec Descent, 2 sec @bottom, 1 sec Up)
@65-70% of 1RM Snatch

Met-Con:
4 Rounds For Time: (20 min Cap)

400m Run
15 Toes-to-Bar
8 Overhead Squats (95/65) (135/95)

Accessory Work:
3 Sets – Not for Time:

8-10 Strict Ring Dips
Rest 30 seconds
8-10 DB Rows

 


 

Friday:

Lift:

Every 2 mins – for 6 Sets
1 Push Press + 2 Split Jerks @70-75% of 1RM Jerk

Met-Con:
For Time:

1,000m Row / 800m Run
20 Alt. Step-Ups (24/20”) / Alt. Pistols
30 Handstand Push-Ups / 30 HSPU from 4” Deficit
40 Goblet Squats (53/35) (70/53)
50 Russian KB Swings (53/35) (70/53)
60 Burpees

Accessory Work:
For Completion – Not for Time:

60 seconds L-Sit
Rest 45 seconds
30 Roll-to-Candlestick (Click to view)
Rest 45 seconds
30 V-Ups

CrossFit the week of 4.3.17

By: 0

Monday:

Lift:

Every 2 mins – for 4 Sets
3 Power + 1 Hang Power + 1 Hang Squat + 1 Squat Clean
@65-70% of 1RM Clean

Met-Con:

3 Rounds For Time

1,000m Row
8 Push Press (135/95) (155/105)
15 Pull-Ups / C2B
20 Toes-to-Bar

Cash-Out:

3 Sets – Not for Time:

6-8 Glute/Ham Raises
*Rest 45 seconds*
12-15 Hip Extensions

 


 

Tuesday:

Lift:

Every 2 mins – for 5 sets: (10 mins)
Tempo Back Squat X4 @62%

(3 sec down, 2 sec @bottom, 1 second stand up)

Met-Con:
AMRAP-6m

6 Handstand Push-Ups / 6 Strict HSPU’s
8 Box Jumps (24/20”)
10 Steps Walking KB Lunges (53/35) (70/53)**
**Holding KB’s in each hand**

Rest 2 minutes, then…

AMRAP-6m

6 Box Jump-Overs (24/20”)
8 Single-Arm KB Thrusters (53/35) (70/53) (4/side)
10 Russian KB Swings (53/35) (70/53)

Score = Reps
Cash Out:

3 Sets – Not for Time:
8-10 Strict Ring Dips
Rest 30 seconds
8-10 DB Rows

 


 

Wednesday:

Lift:

Every 2 minutes – for 5 Sets
Strict Press X6 @70%

Met-Con:

4 Rounds for Times: (20 min Cap)

200m Run
50 Double-Unders
10 Thrusters (95/65) (135/95)

*Rest 2 minutes between Rounds*

Score = Times of each Round

 


 

Thursday:

Lift:

Every 90 seconds – for 8 sets
2 Push Press + 2 Split Jerk w/2 sec pause in Dip position
@65-70% of 1RM Jerk

Met-Con:
Every 5 minutes – for 4 Rounds

500m Row
12 Pull-Ups / 5 Bar Muscle-Ups
9-8-7-6 Power Cleans (135-155-175-185 / 95-105-115-125)**

**Power Cleans decrease by 1 rep each round, but increase in weight each round**

Score = Total Reps (RX = 82, Performance = 54)

 


 

Friday:

Lift:

Every 90 seconds – for 6 Sets
Power Snatch + Snatch Balance + 2 Overhead Squats
@65-70% Of 1RM Snatch

Met-Con:
EMOM-21m

Min-1:  15 Wall Balls (20/14)
Min-2:  20 Double-Unders + 8 Toes-to-Bar
Min-3:  9 Overhead Squats (75/55) (115/75)

Score = Total Completed Rounds out of 21

CrossFit the week of 3.27.17

By: 0

The 2017 CrossFit Open is officially over! Congratulations to all of you who competed in this worldwide event. You all have worked very hard and we couldn’t be more proud of everyone’s performance. Now that we all have some new goals to work on for next year, it’s time to get to work!

We are now entering a new phase of training, which will last 6 weeks, and focus on building lean body mass. So for those of you who like to lift, and lift heavy, you’re in luck!


Monday:

Lift:

Every 2 mins – for 5 sets:
Tempo Back Squat X4 @60%
(3 sec down, 2 sec @bottom, 1 second stand up)

Met-Con:
For Time:

Cash-In:  Run 800m
Then…
4 Rounds:

5 Hang Squat Cleans (95/65) (135/95)
10 Over the Bar Burpees
14 C2B Pull-Ups / 6 Bar Muscle-Ups

Accessory Work:

3 Sets – Not for Time:

6-8 Glute/Ham Raises
10 Dead bugs / side
8-10 Weighted Back/Hip Extensions

*Rest as needed*

 


 

Tuesday:

Lift:

Every 90 sec – for 6 sets:

Strict Press X8 @65%
*Superset with…*
8-10 Bent-Over Barbell Row

Lift:

Every 90 sec – for 6 sets
3 Position Pause Snatch @60-65% + High Hang Squat Snatch

*Pause 2 seconds at: 2″ off floor, mid patella, and High Hang position, THEN peform 1 High Hang Squat Snatch*

Met-Con:
AMRAP-12m

12 Goblet Squats (53/35) (70/53)
12/8 cal Row
12 Handstand Push-Ups / 12, 3” Deficit Handstand Push-Ups

Accessory Work:

3 Sets – Not for Time
15 V-Ups
6-8 Dumbbell Rows/Side

 


 

Wednesday:

Lift:

Every 90 sec – for 4 Rounds
3 Power Cleans + 2 Hang Squat Clean + Squat Clean @60-65%

Lift:

Every 3 mins – for 4 Sets
Deadlift X4 @80%
*Superset with…
8-12 Kick-up into Freestanding Handstand w/max hold

Scale = Kick Up onto Wall, Drift feet away from wall into freestanding, OR Wall-Walk with Max hold

Met-Con:
For Time:

50 Double-Unders
6 Power Snatches (75/55) (115/75)
12 Front Rack Reverse Lunges (75/55) (115/75)

50 Double-Unders
12 Power Snatches (75/55) (115/75)
14 Front Rack Reverse Lunges (75/55) (115/75)

50 Double-Unders
18 Power Snatches (75/55) (115/75)
16 Front Rack Reverse Lunges (75/55) (115/75)

Accessory Work:

3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
10-12 Dumbbell Hammer Curls/side

 


 

Thursday:

Met-Con:
EMOM-12m:

Min-1:  15 Wall-Balls (20/14)
Min-2:  MAX Cal Row
Min-3:  40m Farmer Carry (53/35) (70/53)

Rest 3 mins, Then…

EMOM-12m:

Min-1:  10 Burpee Box Jumps / Burpee Box Jump-Overs (24/20”)
Min-2:  14 Alt. KB or DB Snatches (53/35) (70/53)
Min-3:  MAX Cal Row

Score = Total Calories

*Rest 3 minutes, Then…*

For Time:

20 Wall Balls (20/14)
40m Farmer Carry (53/35) (70/53)
10 Burpee Box Jumps / Burpee Box Jump-Overs (24/20”)
14 Alt. KB or DB Snatches (53/35) (70/53)
20/15 Calorie Row

Score = Time

Two scores at the end of the WOD: Calories & Time.

 


 

Friday:

Lift:

Every 90 sec – for 6 Rounds
3 Push Press + 2 Split Jerk w/2 sec pause in Dip position @60-65% of Max Jerk

Met-Con:
Every 4 minutes – for 20 mins (5 Rounds):

8 Ground to Overhead (115/75) (135/95)
14 Alt. Step-Ups / 10 Alt. Pistol Squats
15 Toes-to-Bar
8 Front Squats (115/75) (135/95)

Score = Total Number of Reps out of 225 (RX), 205 (Performance)

CrossFit the week of 3.20.17

By: 0

Here we are! This marks the FINAL week of the 2017 CrossFit Open! We’re extremely proud of how everyone has performed so far, and can’t wait to see how you all finish.

Many of you have made significant progress over the last year, and for those of you who are doing the Open for the first time – this is a great measuring tool for next year! So hang in there everyone, we’re almost done!


Monday:

Lift:

Back Squat (20 m Cap)

Set-1:  5 @60%
Set-2:  5 @65%
Set-3:  5 @70%
Set-4:  5 @75%
Set-5:  5 @80%

*Rest 2-3 mins between Sets*

Met-Con:
For Time:

21-15-9-6-3  Dumbbell Thrusters (35/20) (50/35)
50  Double-Unders

*21 DB Thrusters, 50 Dubs, 15 DB Thrusters, 50 Dubs…etc.*


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets:
Hang Clean + Clean

Set-1:  @65%
Set-2:  @70%
Set-3:  @75%
Set-4:  @80%
Set-5:  @85%
Set-6:  @85+%

Met-Con:
For Time:

40  Handstand Push-Ups / 30 Strict HSPU
50  Wall-Balls (20/14)
60  Burpees

 


 

Wednesday:

Lift:

EMOM-12m
Push Press X1
*Build to a heavy set*

Met-Con:
AMRAP-7m:

250m Row
5  C2B Pull-Ups / Bar Muscle-Ups
3  Power Snatches (95/65) (135/95)

*Rest 3 mins, then…*

AMRAP-7m:

4  Power Cleans (135/95) (185/125)
8  T2B
12 Over the Bar Burpees

 


 

Thursday:

It is recommended that you either take today off to rest or just engage in a light workout if you are planning on doing 17.5 tomorrow.

There will be two options for the WOD today. If you are going to be doing 17.5 tomorrow, then we recommend you do the running WOD. If you’re not planning on doing 17.5 tomorrow, feel free to do the second WOD.

Met-Con: (Option 1 – Doing 17.5 tomorrow)
Not for Time:

800m Run @65% effort
*Rest 90 seconds*
600m Run @70% effort
*Rest 90 seconds*
400m Run @75% effort
*Rest 90 seconds*
200m Run @80% effort

Met-Con: (Option 2 – Not doing 17.5 tomorrow)
EMOM-21m:

Min-1:  15/12 Calorie Row
Min-2:  40m Farmer Carry (53/35) (70/53)
Min-3:  20 Russian KB Swings (53/35) (70/53)

 


 

Friday:

“CrossFit Open Event 17.5”

CrossFit the week of 3.13.17

By: 0

Monday:

Lift:

Back Squat (20 m Cap)

Set-1:  5 @60%
Set-2:  5 @70%
Set-3:  5 @75%
Set-4:  5 @80%
Set-5:  5 @85%

*Rest 2-3 mins between Sets*

Met-Con:

Every 4 minutes – for 4 Rounds:

10 DB Thrusters (35/20) (50/35)
50 Double-Unders

*Score = Slowest round time*

 


 

Tuesday:

6:00am Class is cancelled

9:45am & 12:00pm classes are cancelled

Lift:

Every 2 minutes – for 6 Sets:
Hang Clean + Clean

Set-1:  @65%
Set-2:  @70%
Set-3:  @75%
Set-4:  @80%
Set-5:  @85%
Set-6:  @85+%

Met-Con:

4 Rounds for Time:

10 Handstand Push-Ups
15 Wall-Balls (20/14)
10 Box Jumps (24/20”)

 


 

Wednesday:

Lift:

EMOM-12m
Push Press X1
*Build to a heavy set*

Met-Con:

3 Rounds for Time:

15/10 Cal Row
10 Shoulder to Overhead (95/65) (115/75)

 


 

Thursday:

It is recommended that you either take today off to rest, or just engage in a light workout if you are planning on doing 17.4 tomorrow.

There will be two options for the WOD today. If you are going to be doing 17.4 tomorrow, then we recommend you do the rowing WOD. If you’re not planning on doing 17.4 tomorrow, feel free to do the second WOD.

Met-Con: (Option 1 – Doing 17.4 tomorrow)

Not for Time:

1,000m Row @65% effort
*Rest 90 seconds*
800m Row @70% effort
*Rest 90 seconds*
500m Row @75% effort
*Rest 60 seconds*
500m Row @80% effort

Met-Con: (Option 2 – Not doing 17.4 tomorrow)

4 Rounds for Time:

12 Alt. Step-Ups (24/20”***) (53/35) (70/53)
40m One-Sided Farmer Carry (53/35) (70/53)
4 Man-Makers** (35’s/20’s) (50’s/35’s)

*** = Choose a box height that is appropriate for YOU. Technique is more important than struggle.

** = Man-Makers are done with Dumbbells

Mobility Work:

Spend 15-20 minutes on the following:


 

Friday:

“CrossFit Open Event 17.4”

CrossFit the week of 3.6.17

By: 0

Monday:

Lift:

Back Squat (15m Cap)

Set-1:  5 @60%
Set-2:  5 @70%
Set-3:  5 @75%
Set-4:  5 @80%
Set-5:  5 @85%

*Rest 2 mins between Sets*

Met-Con:
AMRAP-10m

3 Shoulder to Overhead (95/65) (115/75)
30 Double-Unders
3 Pull-Ups / C2B

6 Shoulder to Overhead
30 Double-Unders
6 Pull-Ups / C2B

9 Shoulder to Overhead
30 Double-Unders
9 Pull-Ups / C2B

12 Shoulder to Overhead
30 Double-Unders
12 Pull-Ups / C2B

15 Shoulder to Overhead
30 Double-Unders
15 Pull-Ups / C2B

18 Shoulder to Overhead
30 Double-Unders
18 Pull-Ups / C2B

*If you reach the end, go back to the beginning and continue.*

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets:
Power Clean X1.1
*Rest 10 seconds between singles*
*Build over the course of the sets*

Lift:

Every 2 minutes – for 5 Sets:
Hang Clean + Clean

Set-1:  @60%
Set-2:  @70%
Set-3:  @75%
Set-4:  @80%
Set-5:  @85%

Met-Con:

Every 3.5 minutes – for 4 Rounds:

15/10 Cal Row
10 Handstand Push-Ups / 10 Handstand Push-Ups from 3” deficit
15 Wall-Balls (20/14)

 


 

Wednesday:

Lift:

EMOM-10m
Push Press X1
*Build to a heavy set*

Met-Con:
3 Rounds for Time:

30 Cal Row
8 Pull-Ups / C2B
10 Deadlifts (155/105) (225/155)

 


 

Thursday:

It is recommended that you either take today off to rest, or just engage in a light workout if you are planning on doing 17.3 tomorrow.

There will be two options for the WOD today. If you are going to be doing 17.3 tomorrow, then we recommend you do the running WOD. If you’re not planning on doing 17.3 tomorrow, feel free to do the second WOD.

Skill Work:

Pistols (6-8m)
Progress to the next phase ONLY if you are proficient in the previous phases:

  • 2 X3-6 Box Pistols/side (partials)
  • 2 X3-6 Band/Ring/Rig assisted Pistols/side
  • 2 X3-6 2 X5-8 Elevated Box Pistols/side
  • 2 X4-8 Pistols Squats/side
Met-Con:  (Option 1 – Doing 17.3 tomorrow)
Not for Time:

800m Run @65% effort
*Rest 90 seconds*
600m Run @70% effort
*Rest 90 seconds*
400m Run @75% effort
*Rest 60 seconds*
400m Run @80% effort

Met-Con: (Option 2 – Not doing 17.3 tomorrow)
AMRAP-15m

30 Russian KB Swings (53/35) (70/53)
15 Goblet Squats (53/35) (70/53)
400m Run

Mobility Work:

Spend 15-20 minutes on the following:

 


 

Friday:

“CrossFit Open Event 17.3”