Congratulation to Shawn for his 1st bar muscle ups. Sweet skills!!!!
We’ll be running 17.2 all day. Sign up through RhinoFit for your heat
CrossFit games Open 17.2
12min AMRAP
2 rounds of:
50ft dumbbell walking lunges 50/35
16 toes to bar
8 dumbbell power cleans 50/35
Then:
2 rounds of:
50 dumbbell walking lunges 50/35
16 bar muscle ups
8 dumbbell power cleans 50/35
Note: If you finish the 2 rounds with the muscle ups, go back to 2 rounds with the toes to bar
W7D2
High hang snatch (build to max)
1-1-1-1-1-1
Snatch (build to max)
1-1-1-1-1-1
Snatch pulls @110% of today’s 1RM (fixed weight)
1-1-1-1-1
Front squat (build to max)
5-5-5-5-5
Acc work
Snatch sots presses 5-5-5-5-5 (Keep it light)
Join us at 6pm for the Open 17.2 live announcement and then watch Coach Em and Coach David battle to the death. Make sure you sign in through RhinoFit. If you sign up for 7pm for example, you’ll get to do the workout during that hour
Weightlifting at 5pm
Strength
Split jerk (from the rack)
5-5-5-5-5
METCON
5 rounds each for time:
20 cal row
20 sit ups
20 lunges
Rest 2min between rounds
Acc work
Max dumbbells bicep curls 50/35 (Ouchy)
2 months have passed since we started 2017, how’s your nutrition going? If you haven’t done your one on one session make sure to book it, fire us an email or call us and we’ll set it up. Remember that if you need anything, need help on something, ask us, don’t hesitate
Strength
Barbell cycling
E2M10M
5 clean and jerks 135/95
As fast as possible, record the time for each set
Partner up if possible, more fun that way
METCON
6min AMRAP
10 double unders
5 push ups
20 double unders
10 push ups
30 double unders
15 push ups
Keep adding 10 doubles and 5 push ups after each sets until you run out of time
Cool down
5min row
Maint/Mob
4 min couch stretch (2min a side)
