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
+
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
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges)
In 8:00, complete the following:
3 rounds of (6 CTB pull-ups + 6 squat snatches @ 95/65)
3 rounds of (7 CTB pull-ups + 5 squat snatches @ 135/95)
If all 6 of the above rounds are completed before 8:00, complete the following before 12:00:
3 rounds (8 CTB pull-ups + 4 squat snatches @ 185/135)
If all 9 of the above rounds are completed before 12:00, complete the following before 16:00:
3 rounds of (9 CTB pull-ups + 3 squat snatches @ 225/155)
If all 12 of the above rounds are completed before 16:00, complete the following before 20:00:
3 rounds of (10 CTB pull-ups + 2 squat snatches @ 245/175)
If all 15 of the above rounds are completed before 20:00, complete the following before 24:00:
3 rounds of (11 CTB pull-ups + 1 squat snatch @ 265/185)
+
5:00-10:00 mobility work – coach-led
* just like the last two weeks, there will be lots of options here! If registered for the Open, check your division’s standards for barbell load and pull-up variations @ https://games.crossfit.com/workouts/open/2017 – for those not registered, select loading that is appropriate for challenging work that may (or may not) be completed in the 8:00 or 12:00 segments… This should be a very tough workout!
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 2-4 w/teammates advancing to the next station only once it has been cleared by the in front of them (note that if in a team of 4, at least 1 person will be resting @ all times):
250m row
20 alternating DB reverse lunges, light/moderate
15 toes-to-bar, hanging knee raises, or sit-ups
+
Optional:
Abs, bis, & tris of choice
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 :90 for 15:00 (10 sets)
1 squat clean
1 front squat
1 shoulder-to-overhead – any style
+
AMRAP in 6:00:
135 double-unders or single-unders
45 kettlebell swings, up to 53/35
max burpees in remaining time
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5:00-10:00 coach-led mobility
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 + 5m forward bear crawl + 5m backward bear crawl)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
+
watch the 17.3 announcement tonight @ games.crossfit.com for a preview of Monday’s fun!
