long, unplugged hike and/or 30:00-60:00 easy aerobic recovery and/or mobility work of choice
Tag: CrossFit for Sport
Saturday, 03.04.17 – Sport
3 rounds not for time:
6 med ball over shoulder, light/moderate
10-25’ handstand walk
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A. Snatch (power or squat), 8 x 2 light/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
10-15 handstand push-ups
3:00 rest
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3 sets:
10-20 light reverse hypers
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gun show
Post results to comments.
Friday, 03.03.17 – Sport
17.2
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additional work TBD according to event
or
17.2 prep work if going tomorrow
Thursday, 03.02.17 – Sport
30:00-60:00 active recovery and/or mobility work of choice
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watch the 17.2 announcement tonight @ games.crossfit.com – assuming their site works, of course…
Wednesday, 03.01.17 – Sport
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
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9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
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For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
Post results to comments.
Tuesday, 02.28.17 – Sport
A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
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Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
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Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
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3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
Post results to comments.