Mar 20, 2017
Conditioning
Every minute on the minute for 10:00:
- Even: 10 Power Snatch @ >50% of Power Snatch
- Odd: 12/10 Calorie Bike or Row
Rest 5:00
Complete as many rounds as possible in 15:00:
- 10 Kettlebell Swings (53/35)
- 10 Kettlebell Front Rack Step Ups
- 10 Burpees
*For the kettlebell front rack step ups, when you are stepping up with your right leg you will hold the kettlebell in your left hand. When you are standing up with your left leg, you will hold the kettlebell in your right hand.*
Optional Independent Work
2 Sets:
- 10 Snatch Grip Romanian Deadlifts @ 30X0
- 30-60s of Wall Facing Shoulder Taps
- 10 Hammer Curls
Pull Up Program Week 9
You will do this work three times this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3010
- Rest 75s
- 2-3 Ring Push Ups @ 4010
- Rest 75s
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Y-Rows @ 4010
- Rest 60s
Mar 19, 2017
Conditioning
Every minute on the minute for 10:00:
- Even: 3 Push Jerk @ >75%
- Odd: 3-5 Muscle Ups
Rest 3:00
Every minute on the minute for 10:00:
- Even: 3 Thrusters @ >65% of Clean and Jerk
- Odd: 5-10 Chest to Bar Pull Ups
Rest 3:00
Complete as many rounds as possible in 10:00:
- 10 Calorie Row or Bike
- 10 Dumbbell Thrusters (45/30)
- 30 Double Unders
Optional Independent Work
2 Sets:
- 10 Ring Dips
- 10-15 Rear Delt Raises
Pull Up Program Week 9
You will do this work three times this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3010
- Rest 75s
- 2-3 Ring Push Ups @ 4010
- Rest 75s
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Y-Rows @ 4010
- Rest 60s
Mar 17, 2017
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete 27-21-15-9 reps of:
- Burpees
- Dumbbell Reverse Lunge Steps per leg
- Box Jumps
- Dumbbell Squat Cleans
- Burpee Box Jumps
- Dumbbell Thrusters
Mar 16, 2017
Conditioning
CrossFit Games Open Workout 17.4
Complete as many rounds as possible in 13:00:
- 55 Deadlifts (225/155)
- 55 Wall Balls (20/14) (10’/9′)
- 55 Calorie Row
- 55 Handstand Push Ups
Read about the standards and scales here.
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s
Mar 15, 2017
Strength
Front Squat
Performance:
- Work up to 85% for a single
Fitness:
Conditioning
Complete as many rounds as possible in 20:00:
- 3 x 10m Shuttle Run (there and back = 1)
- 10 Box Step Ups
- 10 Calorie Row
- 10 Alternating Dumbbell Snatch (35/25)
Optional Independent Work
2 Sets:
- 20s of Alternating Pistols
- 10 Glute Ham Raises
- 10 Single Leg Calf Raises
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s
