Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (3 x 3 x 2 x 2 x1)
WOD:
For Time – “Deathwish”
21 Deadlifts (225/155)
100 Barbell Hops
18 Deadlifts (225/155)
100 Barbell Hops
15 Deadlifts (225/155)
100 Barbell Hops
12 Deadlifts (225/155)
100 Barbell Hops
Mobility:
Hamstrings
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (6 x 4) *Use 80% of your 1 RM for all sets.
WOD:
16 Minute EMOTM
100 Meter Run
ME Front Squats (95/65)
*You don’t have to run every minute, but you can’t squat unless you do.
*You can scale to 50 meters if needed.
*Scores is front squat reps.
Mobility:
Triceps
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (10 X 2 )
*Use 50% of your 1 RM
WOD:
5 RFT
5 Shoulder Press (65/45)
5 Pull Ups
Mobility:
Shoulders
Buy Out:
3 Rounds
10 Bicep Curls
10 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Time to Work DB Power Snatch
WOD:
5 Person Team WOD
5 Rounds for Time and Reps
150 Meter Row
ME GHD Sit Ups
ME DB Power Snatch (35/20)
ME HRPUs
ME Air Squats
Mobility:
Athlete’s Choice
Buy Out:
Team Buy Out
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
