Thursday, 03.16.17 – Sport
30:00-60:00 active recovery and/or mobility work of choice + watch the 17.4 announcement tonight @ games.crossfit.com and formulate your game plan…
- All
- Testing 6
- Training 2,877
- Uncategorized 20
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 + 3 sets: 3-5 muscle-ups 9-15 handstand push-ups :60 rest + 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
Tuesday, 03.14.17 – Sport
A. Power clean, build quickly to a moderate single B. Split jerk, build quickly to a moderate single + 3 rounds for time w/5:00 cap: 13 deadlifts, up to 275/185 67 double-unders + 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
Monday, 03.13.17 – Sport
17.3 OR if 17.3 yesterday: 30:00 easy row, bike, ski erg + 3 sets not for time: 15 light reverse hypers :30 L-sit + 20:00 mobility work of choice Post results to comments.
Sunday, 03.12.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 mobility work of choice and/or food prep!