30:00-60:00 active recovery and/or mobility work of choice + watch the 17.2 announcement tonight @ games.crossfit.com – assuming their site works, of course…
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
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) Every :60 for 12:00 (4 sets of each): 1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed 2nd: 5-10 2-arm passive-to-active hangs 3rd: :30 nose-to-wall
A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45 B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45 + 9:00 @ steady effort: 120 double-unders 60 wall balls, 20/14 to 10/9 Muscle-ups in remaining time + For calories: :60 row, Assault Bike, or
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 15:00 (5 sets of each): 1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground 2nd: 6-12 tough upper body