30:00-60:00 active recovery and/or mobility work of choice
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watch the 17.3 announcement tonight @ games.crossfit.com and formulate your game plan…
Category: Training
Wednesday, 03.08.17 – Sport
Adjustments will be made for those who did not repeat 17.2 on Monday…
A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45
B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45
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5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
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3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
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For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run
Post results to comments.
Wednesday, 03.08.17 – 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)
A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00
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15:00 @ 70-80% effort – nice and steady:
5 strict pull-ups
10 wall balls @ 20/14 to 10/9 or 10 KB goblet squats
15 hard pulls on the rower – don’t worry about spm/calories/meters, just generating power
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5:00 coach-led mobility work
Post results to comments.
Tuesday, 03.07.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
5 rounds for loads/reps:
:90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time)
:90 rest
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3 sets for reps:
:60 wall walks or handstand push-ups if proficient
:60 kettlebell swings – your choice weight
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 03.07.17 – Sport
A. Power snatch, build quickly to a single @ 80% max – nothing above!
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Every :60 for 15:00 (5 sets of each):
1st: 3 touch-and-go power clean & jerks, moderate up to 185/125
2nd: 30-60 double-unders
3rd: :30 row, bike, or ski erg @ 90% aerobic effort
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3 rounds not for time:
15 reverse hypers
6-8 DB bench press, 11X1
6-8 DB bent-over rows
OR if 17.2 yesterday:
For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
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3 sets not for time:
15 light reverse hypers
:30/side plank
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10:00-20:00 mobility work of choice
Post results to comments.
Monday, 03.06.17 – Sport
17.2
OR
For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
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3 sets not for time:
15 light reverse hypers
:30/side plank
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20:00 mobility work of choice