The 2017 CrossFit Open Starts

Monday 2/20/17 1. Snatch Singles | #135,155,175,185,195,205 2. Snatch High Pulls | 5x2 #210 3. Reverse Hypers 5x10 #180 4. Bulgarian Split Squats 6 each leg with #35's DB's 5. Box Step Ups 6 each leg with #35's DB's 6. 5 rounds of bike 1:00 plus 7 ring muscle ups 7. 2 full cleans + 2 push jerks off box at knee | #155,185,205,215,225 8. 10 min intervals :30s bike, :30s rest | 115 cals Tuesday 2/21/17 1. Full Clean + Push Press + Push Jerk + Split Jerk | #95,145,165,185,195 2. Full Clean + Split Jerk | #215,235,240,240,250 3. Heaving Snatch Balance | #155x3, 175x2, 195x1 4. 3 rounds for time: 27 cal row 21 hang power cleans #135 18 kipping hspu 15 bar facing burpees | 14:14 5. Accessory: 4 rounds hip bridges double and sing 10 reps each strict toe to bar x5 strict ghdsu x10 Wednesday 2/22/17 1. Emom 10 min Odd 6 C&J #165 Even 3 squat snatch #165 2. 2 front squats from deficit + jerk #165,185,215,225,235 3. 6 rds for time 40m prowler #135 10 ttb 10 wb #30 10 box jumps 24" | 14:10 Friday 2/24/17 1. Snatch off blocks at knee singles | #95,125,155,175,185,195,205 no misses 2. Clean and Jerk off blocks at knee singles | #205,215,225,225 3. 17.1 Open: 10 Dumbbell Snatches Alternating #50 + 15 burpee box jump overs 20 snatches + 15 bbjo 30 snatches + 15 bbjo 40 snatches + 15 bbjo 50 snatches + 15 bbjo | 13:56 Saturday 2/25/17 1. Back Squat + Rack Jerk Behind the Neck 2+2 | #95,125,145,175,195 2. Back Squat + Rack Split Jerk Behind the Neck 1+1 | #215,215,215,225,225 3. For Time: 100' HS Walk 30 GHDSU 20 Muscle Ups 100 dubz with ZEUS rope (weighted rope) 30 GHDSU 40 Chest to Bar Pull-up 50 cal Assault Bike | 16:09 Please Check out my Partners Hoyt Achery Mtn Ops Vortex Optics Bohning Archery Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK