Friday 2017.03.03

Mar 2, 2017

Conditioning

CrossFit Games Open Workout 17.2

Complete as many rounds as possible in 12:00 of:

Two rounds of:

• 50ft Walking Lunge
• 16 Toes to Bar
• 8 Dumbbell Power Cleans

Two rounds of:

• 50ft Walking Lunge
• 16 Bar Muscle Ups
• 8 Dumbbell Power Cleans

Read about the standards and scaled version here.

Pull Up Program Week 6

You will do this work twice this week.

6 Sets:

• 2-3 Assisted Pull Ups @ 3210
• Rest 75s
• 3-5 Strict Press @ 3010
• Rest 75s

3 Sets:

• 4-6 Ring Curls @ 4011
• Rest 45s
• 4-6 Diamond Push Ups @ 5010
• Rest 45s

Thursday 2017.03.02

Mar 1, 2017

Strength

Deadlift (touch and go)

Performance:  Use 90% of recent PR as your training max.

• 70% x 4
• 80% x 4
• 90% x 4

No max effort set here.  Save yourself for the Open Workout tomorrow.

Fitness:

• 3 x 3-5 @ 30X1

Conditioning

5 Sets:

• 5 Calorie Bike or Row @ 90%
• 20 Calorie Bike or Row @ 50%

For those not doing the open, complete for time:

• 125 Calorie Bike or Row

Optional Independent Work

3 Sets:

• 50m Double Kettlebell Front Rack Carry
• 10 Single Leg Deadlifts per side

Pull Up Program Week 6

You will do this work twice this week.

6 Sets:

• 2-3 Assisted Pull Ups @ 3210
• Rest 75s
• 3-5 Strict Press @ 3010
• Rest 75s

3 Sets:

• 4-6 Ring Curls @ 4011
• Rest 45s
• 4-6 Diamond Push Ups @ 5010
• Rest 45s