Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
5 rounds for loads/reps:
:90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time)
:90 rest
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3 sets for reps:
:60 wall walks or handstand push-ups if proficient
:60 kettlebell swings – your choice weight
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
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.
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.
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…
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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
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5:00-10:00 coach-led mobility
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watch tonight’s 17.2 Open announcement @ games.crossfit.com (assuming their site actually works) for a preview of what’s coming Monday!
Post results to comments.
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.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
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3 sets for reps:
:60 wall balls
:60 double-unders
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.