Category: Uncategorized

Strength.

Turkish get up.
Build to a 2RM each side.

Metcon.

7min Ladder.
Toes to bar
Axle bar push press 50/35kg

2,2,4,4,6,6,8,8 etc

Metcon.

CrossFit Open 17.1

Strength.

Front squat 3×10 @65%.

Accessory work. See whiteboard.

Intervals.

3 x 2min.
Complete 250m/200m row.
In remaining time Amrap of
5 touch & go power cleans 70/45kg
10 toes to bar

Rest 2min

Metcon.

10min Amrap.

10 kettlebell snatch 24/16kg.
10 box jump 24/20.
10 SA kettlebell thrusters 24/16kg.

Rest 3min.

10min build to 3RM touch & go snatch (full)

Strength.

Power jerk 5×3 @85-90%

Metcon.

75 handstand push up’s.
Every time you break complete 25 double unders.

Gymnastics.

Toes to bar. See whiteboard.

Intervals.

4 rds.
2min complete 12/8 AAB cal.
In remaining time Amrap
10 KB snatch (alternate) 24/16kg
5 box jump 30/24

Rest 2min btw each rd.

Strength.

Front squat 3×10 @60%

Accessory work.

See whiteboard.

Metcon.

6min ladder
2 bar facing burpee
4 American swings 24/16kg

Add 2 reps to burpees each round.
Add 4 reps to swings each round.

Metcon.

15min Amrap.

30 chest to bar
60 wall ball 10’/9′ 9/6kg
100 double unders

Then.

10min build to a 1RM cluster

Strength.

Jerk complex.
5 sets @ 60-65% of Split jerk 1RM
3 push press + 2 power jerk + 1 split jerk.

Metcon.
4rft.
200m run
10 hang power clean 60/40kg
20 ab mat sit up

Gymnastics.

Ring muscle up. See whiteboard.

Metcon.
6 rounds for quality.

Min 1. 10-15 toes to bar.
Min 2. 5-10 handstand push up.
Min 3. 10 bar facing burpees.