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
Warm-up:
Coach’s Choice
Strength/Skill:
Box Jump: Time to Work the Skill
WOD:
3 – AMRAPs
5 Minute AMRAP
5 Box Jumps (20″)
5 HRPUs
Rest 1 Minute
5 Minute AMRAP
5 Box Jumps (24″)
5 Strict Push Ups
Rest 1 Minute
5 Minute AMRAP
5 Box Jumps (30″)
5 Deficit Push Ups (45/25)
Mobility:
Achilles
Buy Out:
3 Rounds
20 Double Unders
5 Burpees over the Box
Warm-up:
Coach’s Choice
Strength/Skill:
Time to Work Overhead (DB) Walking Lunge
WOD:
5 RFT
Athlete 1: Overhead Walking Lunge (35/20) (50′)
Athlete 2: Calorie Row
Athlete 3: Plank Hold
*Rotate athletes through for 5 total rounds
*Score is time and total calories rowed
Mobility:
Shoulders
Buy Out:
Team Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (Time to Work the Skill)
WOD:
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Mobility:
Athlete’s Choice
Buy Out:
Come back to join us for the Throwdown after the 1800 class!
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (5 x 3 )
*Use 75% of your 1 RM
WOD:
Metcon (Time)
21-15-9
Cleans (115/75)
K2E
*Start and end each round with 25 double unders (total of 100 double unders)
Mobility:
Shoulders
Buy Out:
30 Bicep Curls
30 GHD Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 6)
*Use 80% of your 1 RM for all sets.
WOD:
8 RFT
5 Ring Rows
7 Floor Press (115/75)
10 Mountain Climbers
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Muscle Up Progressions
WOD:
30 EMOTM
Odd: 2 Muscle Ups
Even: 2 Turkish Get Ups (70% of your 1 RM)
*Score is total reps
*Record your TGU weight used on the board and in notes
Mobility:
Shoulders
Buy Out:
500 Meter Row
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5 )
*Use 75% of your 1 RM for all sets.
WOD:
Bear Complex (1 x 1 )
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*12 minutes to find your 1 RM
*Second push press should be a push jerk.
Mobility:
Athlete’s Choice
Buy Out: 2 Rounds
5 Barbell Rollouts
10 Over the Bar Burpees
20 Bar Hops
