Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk  (10 X 1) 90-100%

WOD:
9 Minute AMRAP
1 Push Jerk (135/95)
2 HSPUs
3 Box Jumps (30/24)

Mobility:
Shoulders

Buy Out:
3 Rounds
5 Strict Pull Ups
10 Pistols

Warm-up:
Coach’s Choice

Strength/Skill:
Time to Work the DB Overhead Squat

WOD:
3 People Team
150 DB OHS for Time
Athlete 1: Unbroken OHS (right arm) (35/20)
Athlete 2: Squat Hold
Athlete 3: Rest
*Rotate athletes when OHS break
*Switch arms the next round through
*Score is time to complete 150 DB OHS

Mobility:
Athlete’s Choice

Buy Out:
Team Buy Out

Warm-up:
Coach’s Choice

Strength/Skill:
Split Snatch (Time to Work the Skill)

WOD:
CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (2-2-2-1-1)
*Start at 80% of your 1 RM

WOD:
For Time
10-1 Power Cleans (135/95)
Bear Crawl and Crab Walk (Marked Distances)
*10 Power Cleans/Bear Crawl and Crab Walk
*9 Power Clean/Bear Crawl and Crab Walk
*Go down the ladder until you get to 1 Power Clean/Bear Crawl and Crab Walk

Mobility:
Shoulders

Buy Out:
3 Rounds
10 Strict Push Ups
5 Barbell Rollouts

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (1 x 1 x 1 x 1 x 1  x 1 x  1)

WOD:
21-18-15-12-9-6-3
Overhead Squat (65/45)
42-36-30-24-18-12-6
Slam Balls (30/20)

Mobility:
Shoulders

Buy Out:
 400 Meter Run with Your Slam Ball

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 3 )
*Use 80% of your 1 RM

WOD:
12 Minute AMRAP
10 Deadlifts (155/105)
5 Wall Balls (20/14)
1 Wall Walk

Mobility:
Hamstrings

Buy Out:
Tabata Plank Holds

Warm-up:
Coach’s Choice

Strength/Skill:
Time to Work the DB Thruster

WOD:
5 Person Team WOD-5000 Meter Row for Time
200 Meter Row
ME Step Lunges
ME Ab Mat Sit Ups
ME DB Thruster (35/20)
ME Double Unders
*Time is score; put total reps in notes

Mobility:
Athlete’s Choice

Buy Out:
Team Choice Buy Out

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (Work Up to WOD Weight)

WOD:
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Sumo Deadlift (5 x 4 x 3 x 2 x 1 )  *Start at 75% of your 1 RM.

WOD:
Metcon (Time)  15-12-9
Sumo Deadlift (275/185)
Kettlebell Swings (2/1.5)

Mobility:
Hamstrings

Buy Out:
4 Rounds

Farmer’s Carry Down and Back

25 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster  (5 x 3 )  *Use 75% of your 1 RM for all sets.

WOD:
9-6-3
Thruster (135/95)
Chest to Bar
RX+: 155/105; Bar MU

Mobility:
Shoulders

Buy Out:
3 Rds
10 GHD Sit-Ups
10 Strict Push Ups
10 Double Under