30:00-60:00 active recovery and/or mobility work of choice
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watch the 17.4 announcement tonight @ games.crossfit.com and formulate your game plan…
Author: cincinnatistrength
Wednesday, 03.15.17 – Sport
A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
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3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
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For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
Post results to comments.
Wednesday, 03.15.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 12:00 (4 sets of each):
1st: 2-3 moderate/tough thrusters – no rack, bar starts from the ground
2nd: 4-8 strict toes-to-bar or hanging knee raises
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For time w/10:00 cap, if you complete the reps before the cap hop on bike, rower, or the ski erg and cruise nice & easy until 10:00 hits:
100 wall balls, 20/14 to 10/9
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5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 03.14.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (6 sets):
2 power clean singles, moderate/tough
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3 rounds for time w/5:00 cap:
13 deadlifts, moderate up to 275/185 – select weight that is achievable unbroken, if any doubt on weight, use your best load from the power clean double
67 double-unders or single-unders
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3 rounds:
:30 L side plank
:30 rest
:30 R side plank
:30 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 03.14.17 – Sport
A. Power clean, build quickly to a moderate single
B. Split jerk, build quickly to a moderate single
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3 rounds for time w/5:00 cap:
13 deadlifts, up to 275/185
67 double-unders
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3 rounds not for time:
10-15 glute-ham sit-ups
5-8/side 1-arm DB row
5-8/side 1-arm DB bench press
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Post results to comments.
Monday, 03.13.17 – Sport
17.3
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Post results to comments.