Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Dumbbell Front Rack Walking Lunges

WOD:
CrossFit Games Open 17.2  AMRAP – 12 Minutes
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled  AMRAP – 12 Minutes
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises  and chin-over-bar pull-ups every 2 rounds

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (5 x 3)  *Pause Squats (3 seconds)  *Use 75% of your 1 RM for all sets

WOD:
Opposing Ladder for Time
10-1 Back Squats (95/65)
1-10 Burpees over the Bar
*200 Meter Run Between Each Round (10/1 run, 9/2 run)

Mobility:
Squat Therapy

Buy Out:
50 Double Unders
30 GHD Sit Ups
30 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 )
*Tempo DLs (3 seconds up, 3 seconds down)

WOD:
1 Rope Climb
10 Deadlifts (255/170)
*2/10, 3/10, 4/10, 5/10

Mobility:
Hamstrings

Buy Out:
3 Rounds
25 Double Unders
10 Bicep Curls

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