30:00 active recovery on bike, rower, or ski erg only
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10:00-20:00 mobility work post-17.1 announcement
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game-planning/visualization for 17.1
Tag: CrossFit for Sport
Wednesday, 02.22.17 – Sport
A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
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For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
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For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
Post results to comments.
Tuesday, 02.21.17 – Sport
A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60
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3 sets steady:
75 double-unders
15 deadlifts, 135/85
10-15 handstand push-ups
2:00 rest
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3 sets even:
200m run
15 box step-up/step-down, 24/20
10-15 CTB pull-ups – fast singles if you plan to go that route in the Open
2:00 rest
Post results to comments.
Monday, 02.20.17 – Sport
3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
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A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
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3 sets:
:60 ring muscle-ups
:60 rest
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AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
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400m sandbag carry immediately upon completion of AMRAP, pick it up and go
Post result to comments.
Sunday, 02.19.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 focused mobility work and/or food prep for the week
Saturday, 02.18.17 – Sport
3 attempts:
Max unbroken double-unders
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5-4-3-2-1 nice & steady, movement quality of speed:
Power cleans, touch-and-go for the multi-rep sets
Handstand push-ups, strict and/or deficit to make the movement challenging
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For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40/30 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
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gun show
Post results to comments.
SCHEDULE NOTICE: the gym will be closed for the day beginning @ 1000, get in early!