long, unplugged hike and/or 30:00-60:00 easy aerobic recovery and/or mobility work of choice
Training
Saturday, 03.04.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 2-4 w/teammates advancing to the next station only once it has been cleared by the athlete in from of them (note that if in a team of 4, at least 1 person will be resting at all times:
30 alternating box step-up/step-down, 24/20
25 Russian kettlebell swing
20 burpees
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Optional:
Abs, bis, & tris of choice
Post result to comments.
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 – Health
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.
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
+
watch the 17.2 announcement tonight @ games.crossfit.com – assuming their site works, of course…