Saturday -
Buy In
15 Minutes of Practice:
Broad Jump - Max Distance
Handstand Walk - Max Distance
Partner WOD
"Kim & Julia"
8 Rounds for TIme
Partner A - Run 200m or Row 250m
Partner B - Plank
Then:
Partner A - Plank
Partner B - Run 200m or Row 250m
3-17-17
CrossFit Open 17.4
3-16-17
Thursday –
A. Power Snatch Complex;
one set every 2:30 for 12:30
3+3+3;
50, 60, 70%/3 sets of max; for technique
B. 3 Sets
Snatch High Pull x3-4 reps
rest 90 sec - for technique
C. Alt EMOM; 16 min
1. DB Power Snatch x6 each arm
2. Row 15/12 Cal
3. Box Jump + Step Down x10
4. Ring Row x10 - big pull into sternum
3-15-17
Wednesday –
5 Sets - for quality - rotate through as needed
- Strict Pull Up x3;
weighted if possible
weighted CtB if possible;
otherwise, work weighted eccentric
- Hollow Rock x15
- Ring Dips x3; weighted
working up
WOD
15 min amrap
Run100m
15x Sit Ups
10x Push Ups
5x Hang Power Clean 155/105#
4/2x Ring Muscle Ups
3-14-17
Tuesday –
A. Front Squat + Split Jerk;
1+1;
working up to a tough single;
one set every 2 min for 14 min;
B. 4 Sets
Strict Press; working up to a single in
4 attempts
C. Intervals; 4 sets @high effort (ADV - 5 Sets)
Row 200m
15x Wall Ball
9x HSPU
rest 2 min active
3-13-17
Monday –
A. Deadlift;
one set every 2 min for 12 min;
10x50
8x60
8x65%
6x70
4-5x75
3-4x75-80%
B. 3 Rounds for consistent effort;
Run 400m +
50x Double Unders
15x KBS 53/35#
10x Burpee