Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every 3:00 for 5 sets: 3/2/1/1/1 power cleans or power snatches (1st set 3, 2nd 2, last 3 are singles) – all sets moderate/tough w/no danger of
17.5 + additional work TBD Post results to comments.
30:00-60:00 active recovery and/or mobility work of choice + watch the 17.5 announcement tonight @ games.crossfit.com and formulate your game plan…
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold) A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00 + 3 sets for reps, pick up where you left off: 2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders) :60 rest + Every 3:00 for 3 sets: :60 row hard 200m run + 10:00