long, unplugged hike and/or 30:00-60:00 mobility work of choice and/or food prep!
Tag: CrossFit for Sport
Saturday, 03.11.17 – Sport
If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
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A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
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3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
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3 sets:
10-20 light reverse hypers
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gun show
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Friday, 03.10.17 – Sport
17.3
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Additional work TBD
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Thursday, 03.09.17 – Sport
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…
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
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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.