| Bench Press |
| 5 x 6 |
| For Time |
| 750m Row |
| 4 Rounds |
| 16 KB Snatch (53/35) |
| 16 TTB |
4/12/17
| Deadlift | |
| 5-1-5-1-5-1-5-1 | |
| 5’s @ 70% – 75% | |
| 1’s increasing load | |
| 3 Rounds Not for Time | |
| 20 Cossack Squats (10/side) | |
| 50 Sit Ups | |
4/11/17
| 4 Sets | |
| 8 DB Shoulder Press | |
| 8 Ring Rows – 2 sec pause at top | |
| 8 RFT | |
| 10 Burpee Box Jump Overs | |
| 50 Double Unders | |
|
Rest 30 seconds between rounds
|
|
4/10/17
| Clean + Front Squat | |
| Every 3 minutes | |
| 3 + 3 | |
| 2 + 4 | |
| 1 + 5 | |
| 1 + 5 | |
| 1 + 5 | |
| AMRAP 9 | |
| 3 Power Cleans (115/80) | |
| 6 Pull Ups | |
| 9 Air Squats | |
4/7/17
| Back Squat | ||
| 2 x 20 | ||
| 4 Rounds, not for time | ||
| 400m Run | ||
| 5 – 10 Strict Pull Ups | ||
| 5 – 10 Strict HSPU | ||
| 10 Cossack Squats (5/side) | ||
4/6/17
| Bench Press | |
| 4 x 8 | |
| 5 Rounds | |
| Alternate Movements | |
| 30 seconds work / 30 seconds rest | |
| 1. Box Jumps | |
| 2. Axle Bar Hang Power Cleans (115/75) | |
| 3. Row Calories | |
4/5/17
Every 3 minutes
Deadlift
10-8-6-4-2
AMRAP 9
9 OHS (115/75)
3 Bar Muscle Ups
4/4/17
| 3 Sets | |
| 12 1-arm DB Press, each arm | |
| 12 Supinated barbell row (75/55) | |
| For Time | |
| 100 Double Unders | |
| 3 Rounds | |
| 12 Wallballs (30/20) | |
| 12 Sumo Deadlift High Pull (95/65) | |
| Immediately into: | |
| 100 Double Unders | |
| 3 Rounds | |
| 12 Wallballs (30/20) | |
| 12 Push Jerks (95/65) | |
4/3/17
| Clean Complex | |
| Power + Full + Front Squat | |
| 5 Sets | |
| 1 + 2 + 3 | |
| AMRAP 12 | |
| 250m Run | |
| Max TTB | |
3/31/17
| Grace | ||
| 30 Clean & Jerks (135/95) | ||
3/30/17
| AMRAP 20 | |
| In Teams of 2 or 3 | |
| 40 Deadlifts (185/125)* | |
| *while partner holds top of deadlift | |
| 40 Cal Row** | |
|
**while partner holds plank position
|
|
3/29/17
| For Time | |
| 20 Cal Bike | |
| Then Do: | |
| 4 Rounds | |
| 5 Ring Muscle Ups | |
| 20 Walking Lunges | |
| 80 Double Unders | |
| End with | |
| 20 Cal Bike | |
3/28/17
| Every 3 minutes for 5 Rounds | |
| 3 Front Squats | |
| Increasing weight | |
| 3 Rounds Not for Time | |
| 12 – 15 Strict HSPU | |
| 8 1-leg deadlifts (each leg) | |
| (125/85) | |
3/27/17
| 3 Rounds Not for Time | |
| 100m 1-arm Farmer Carry (50m/each) | |
| 75/55 | |
| 10 Cossack Squats (5/side) | |
| 4 RFT | |
| 30 Wallballs | |
| 20 TTB | |
| 10 Alternating Dumbbell Snatches (70/50) | |
3/24/17
OPEN WORKOUT 17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
3/23/17
| EMOTM 20 |
| 1 Snatch |
| Increase weight by feel |
3/22/17
| 5 Rounds, Not for Time | |
| 100m Sled Pull (90/55) | |
| 10 Sumo Deadlift High Pull (95/65) | |
| 1 Legless Rope Climb | |
| Then: | |
| Accumulate 3 minutes in L-Sit | |
3/21/17
| For Time |
| 750m Run |
| 15 Thrusters (75/55) |
| 15 Pull Ups |
| 500m Run |
| 15 Thrusters (75/55) |
| 15 Pull Ups |
| 250m Run |
| 15 Thrusters (75/55) |
| 15 Pull Ups |
3/20/17
| Every 4 Minutes for 24 Minutes | |
| 5 Back Squats | |
| 10 Burpee Box Jump Overs |
3/17/2017
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall balls
55 calorie row
55 handstand pushups
Men deadlift 225 lb. and throw 20 lb ball to 10 ft target
Women deadlift 155 lb. and throw 14 lb ball to 9 ft target
3/16/17
| Go solo or in teams of 2 or 3 | |
| AMRAP 16 | |
| 15 Man Makers | |
| 250m Run | |
3/15/17
| EMOTM 20 | |
| 1. 10 Cal Row | |
| 2. 40 Double Unders | |
| 3. 10 Cal Bike | |
| 4. 4 Deadlifts (choose your weight) | |
3/14/17
| For Time: | |
| 10 Front Squats (155/105) | |
| 10 HSPU | |
| 8 Front Squats (185/125) | |
| 10 HSPU | |
| 6 Front Squats (205/135) | |
| 10 HSPU | |
| 4 Front Squats (225/155) | |
| 10 HSPU | |
| 2 Front Squats (245/165) | |
| 10 HSPU | |
3/13/17
| 2 Rounds of: | |
| In 3 minutes | |
| Run 400m; then do max box jumps | |
| Rest 90 seconds | |
| In 3 minutes | |
| Run 400m; then do max wallballs | |
| Rest 90 seconds | |
| In 3 minutes | |
| Run 400m; then do max sit ups | |
| Rest 90 seconds |
3/10/17
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
3/9/17
| Power Clean | |
| Build to a 1RM | |
| Then do: | |
| AMRAP 8 | |
| 8 Power Cleans @ 50% of 1RM | |
| 8 Bar Over Burpees | |
3/8/17
| Shoulder Press | |
| 4 @ 70% | |
| 3 @ 75% | |
| 2 @ 80% | |
| 1 @ 85% | |
| Then build to a new 1RM | |
| If you do not hit a new PR do: | |
| 2 x 3 @ 80% of heaviest single | |
| EMOTM 10 | |
| 1. 15 KBS (53/35) | |
| 2. 40 Double Unders | |
3/7/17
| Every 2 minutes for 3 sets do | |
| 1 max set of pull ups | |
| 2 RFT | |
| 30 Cal Row | |
| 30 Deadlifts (225/155) | |
| 30 Wallballs | |
3/6/17
| Back Squat | |
| 4 @ 50% | |
| 3 @ 60% | |
| 2 @ 70% | |
| 1 @ 80% | |
| Then build to a new 1RM | |
| If you do not hit a new PR do: | |
| 2 x 3 @ 80% of heaviest single | |
| 3 Sets, not for time | |
| 40 Sit ups | |
| 16 Cossack Squats (8/each leg) | |
3/3/17
WORKOUT 17.2 Rx’d
Complete as many rounds and reps as possible in 12 minutes of:
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
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb. dumbbells F 35-lb. dumbbells