Month: March 2017

CrossFit Games Open 17.4

13min AMRAP

55 deadlifts 225/155
55 wall-ball 20/14 10/9
55 calorie row
55 handstand push ups

Note: Make sure review the standards prior the workout

W9D2

Muscle snatch
1-1-1-1-1-1-1

Snatch complex
6 sets

1 high hang snatch
1 hang snatch
1 snatch

Note: Build to max, no drops in between reps

Back squats (build to max)
3-3-3-3-3

Acc. work
30 strict toes to bar

Join us tonight for the live announcement of 17.4 and the ultimate battle royale. Jenn vs Kristen vs Mark vs Manson

Our 17.4 prediction: No barbells, no Dumbbells

Double unders/ Pistols and handstand push ups

Strength

Shoulder press (build to max)
2-2-2-2-2

METCON

10min AMRAP

15 cal row
10 overhead squats 95/65

Maintenance/ Mobility
5-10min
Shoulders
Lower back

Join us Thursday night at 6pm for the live announcement of 17.4 and the battle of the millennium: Jenn vs Kristen vs Mark vs Manson. This is going to be epic

Skills/Conditioning

10min on Ring muscle ups

Note: Work on the transition, position, chaining multiple reps together or just working on progressions

METCON

7 rounds for time:

7 box jumps 30/24
7 strict ring dips
7 strict pull ups

Cool down 5min

Maintenance/ Mobility

5-10min
Target muscles
Calves
Shoulders
Pectorals

W9D1

Overhead squats
1-1-1-1-1-1-1

Shoulder press
1-1-1-1-1

Push press
1-1-1-1-1

Push jerk
1-1-1-1-1

Note: For the shoulder press, push press and push jerk, you can only go up across all 3 movements

Strength/ Conditioning

Every 90 seconds for 5 sets
6 clean and jerk 135/95

Note: Touch and go, as fast as possible

Strength

Front squats
5-5-5-5-5

Maintenance/ Mobility 3 levels

Absolutely no clue what you’re doing: 0 min
Scaled: 5 min
Rx: 10 min

For time:

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

Hang power cleans 95/65

Thrusters 95/65

Burpees over the bar

Note: This looks terrible on paper but in reality it will probably feel only half as bad as you think it will be

W8D3

Power cleans (Build to max)
2-2-2-2-1-1-1-1

6 sets (Build to max)
1 hang squat cleans + 2 jerks

Push press (Build to max)
1-1-1-1-1-1

Maintenance/ Mobility

Shoulders and hips openers

*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)