Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (10 sets)
3 squat clean singles (drop & reset between reps), moderate loads that can be completed in under :30 – keep in mind that this will be 30 total reps, select loads accordingly and err on the lighter side…
+
AMRAP in 6:00 :
135 double-unders or single-unders
45 barbell thrusters, 45/33 – no dropping empty barbells!
Max in remaining time alternating 1-arm DB rows from plank
+
5:00-10:00 coach-led mobility
+
watch tonight’s 17.2 Open announcement @ games.crossfit.com (assuming their site actually works) for a preview of what’s coming Monday!
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 1 back squat building to a tough single
2nd: 5-6 double DB bent-over rows
+
For load/reps:
5:00 to establish a strict shoulder press max (from the ground)
:60 rest
3:00 kettlebell swings, tough
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 2 back squats starting moderate and building to tough
2nd: 3-5 DB shoulder press, 21X1
+
For reps:
5:00 muscle-ups or strict pull-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 3 back squats starting moderate and building to tough
2nd: 3-6 DB shoulder press, 21X1
+
3 rounds for time:
75/50/25 double-unders or single-unders – select a rep number that is do-able in :60
15 kettlebell swings, unbroken but not to exceed 70/53
15 burpees
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
10:00 to build to a tough set of either 2 front squats or 2 overhead squats (set starts from the ground)
+
AMRAP in 10:00:
20 wall balls
20 burpees
20 pull-ups
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground OR 5 overhead squats from the ground
2nd: 3-4 unsupported DB rows (both arms at same time), 3010
+
AMRAP in 6:00:
20 burpees w/2-hand touch to target 4-8” above standing reach
20 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
