Some of the 5am crew, after 17.1 on Friday night!

STRENGTH

Low Hang Clean

Work up to a heavy for the day

-then-

80% x 5 sets

WOD

4 x 3 minute rounds, 2 minutes rest b/t, pick up where you left off

AMRAP

21/18 Cal Row

15 Wall Balls (20/14)

9 Toes 2 Bar

*score is total number of rounds*



STRENGTH

E2MOM x 16

1 Push Jerk + 1 Split Jerk

WOD

4 Rounds

1 Minute Bike

1 Minute Shoulder 2 Overhead (135/95)

1 Minute Bar Facing Burpees

1 Minute Rest



STRENGTH

Back Squat

Work up to a heavy 5

WOD

(15 Minute Time Cap)

10 Chest 2 Bar Pull ups

50 Double Unders

 20 Power Cleans (135/95)

10 Chest 2 Bar Pull ups

50 Double Unders

15 Power Cleans (185/125)

10 Chest 2 Bar Pull ups

50 Double Unders

10 Power Cleans (205/145)

10 Chest 2 Bar Pull ups

50 Double Unders

5 Power Cleans (225/155)



17.1

 

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box

F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes



All Open Athletes will have the option of completing the workout posted

below or another option that will be posted in preparation for the 2017 CF Open.

 

CONDITIONING

Tabata Assault Bike

Until 50 calories are reached

– then – 

5 Rounds

20 Push ups

7 DB Clean & Jerk (50/30)

– Rest 2 minutes –

Tabata Air Squats

Until 100 reps are reached

– Rest 2 mintues –

Tabata DB step ups

Until 50 are complete



STRENGTH

E2MOM x 16

2 Split Jerk

WOD

“Upside Down Nancy”

5 Rounds for time

400m Run

15 Strict Handstand Push-Ups



WOD

5 Rounds for time

(3:00/1:00)

15 Box Jumps (24/20)

15 KB Swing (53/35)

15 Toes 2 Bar

15 Burpees


MIDLINE

DB Get Up

15 per arm

(ascending weight)



STRENGTH

15 Min. to establish

2 Rep High Hang Clean

WOD

20 Dumbbell Hang Clusters

80 Double Unders

20 Thrusters (95/65)

80 Double Unders

20 Clusters (95/65)



WOD

(Teams of 2)

Every 5 minutes x 30 minutes, alternating rounds

1. 500m Row

+ 25 DB Snatch (70/50)

+ Toes 2 Bar remaining time

2. 40 Box Jumps

+ 120ft. Single Arm OH DB Lunge (50/30)

+ Handstand Push up remaining time



 

STRENGTH

E2MOM x 14 Minutes

1 Split Jerk + 1 Pause Split Jerk

WOD

CrossFit Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible



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