17.1
https://youtu.be/Zal9lGL8ZM0
Monday 2/27/17
1. Snatch #115x2, #145x2, #155x2, #170 2x2
2. Snatch Pull 4x4 #185
3. Back Squat 3x3 75% #285
4. 4 Rounds not for time of:
1:30 row easy + 9 muscle ups unbroken
5. 5 Rounds For time:
15 OHS #115
12 chest to bar pull-ups | 9:19
6. 3 rounds:
10 cal bike
8 GHD Raises
20 sec HS Hold against wall
Tuesday 2/28/17
1. Barbell Conditioning EMOM x8
odd: 4 snatches #170 | 4,3,4,4
Even: 7 C&J #170 | 7,6,5,5
2. 5 Rounds NOT for time:
Max Effort Strict HSPU | 15-15-11-12-10
Bike 1:00 easy
3. EMOM x 15
min 1 - 16 cal bike
min 2 - 15 ttb
min 3 - 15 cal ski erg
min 4 18 GHDSU
min 5 50 dubz
4. Front Squat + Jerk From Dead Stop | #165,195,215,215,235
Wednesday 3/1/17
1. CrossFit Open 17.1 REDO. Look up the workout if you don't know what it is. This time I switched the DB in air every rep and shaved 2 minutes off of my time. I'm glad I redid it even though I am retired from competing it is fun to put up your best time.
11:55
2. For Time:
21-15-12-9
WB's #30
Assault Bike Cals
DB Push Press #50's
Dubz x2 | 12:15
3. Accessory:
Power Snatch Triples off blocks + #135 Sled pull's 50'
Thursday 3/2/17
REST DAY - Archery Range!
Friday 3/3/17
17.2
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.
Men use 50-lb. dumbbells | 194 REPS
Saturday 3/4/17
1. For time: Row 50-40-30-20-10 calories, rest :30 seconds b/t efforts | 10:15 total time
2. Snatch Triples: #75,105,125,145,155,165,175
3. 5 rounds for time:
6 clusters (squat clean thrusters) #185
rest:30 seconds
6 clusters (squat clean thrusters) #185
rest:30 seconds
6 clusters (squat clean thrusters) #175
rest:30 seconds
6 clusters (squat clean thrusters) #165
rest:30 seconds
6 clusters (squat clean thrusters) #155 | 8:37 total time
4. 4 Rounds, rest :90s b/t rounds:
10 calories assault bike
10 wall ball shots #30
10 shoulder to overhead axle bar #110 | 1:21, 1:11, 1:31, 1:113
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