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Monday

 (AMRAP - Rounds and Reps)

15-minute AMRAP With a Partner of:

100 Wall-Ball Shots, 20# / 14#

120 Double-Unders

30 Muscle-ups


Scaled Options:

180 Single Unders

40 Ring Dip, 50 Pull Up, 50 Ring Row


Super Core WRK (Checkmark)

12 Minutes

:40 on - :20 off

-KB Hollow Hold Pull Over

-KB Oblique Side Bend Left

-KB Oblique Side Bend Right

-KB Plank Pull Through

 

Tuesday

Bench Press 

6 x 5 Building


Go completely by feel today. If you want to get heavy, let it rip but keep in mind that it's only Tuesday so no whining if your chest and shoulders are sore because you maxed out


Wings 

EMOM 15

1: 40sec Max Cal Ski Damper 10-7

2: 16 Alt KB Bent Over Row

3: 10/10 SA DB Press

4: 30sec Front Rack DB March

5: Rest

 

Wednesday

EMOM 12

2 Power Cleans (Unbroken)

Start around 60% and Build


Lights Out 

Super Set 5 Rounds

8 Hang Power Cleans 60-70%

4 Seated Box Jump

Rest 1-2min

 

Thursday

Heavens To Betsy

AMRAP 15

500m Row

300m Run

20 Sit Up

*Sit-Ups Increase by 10 reps each round

 

Fitness:

300m Row


*There will be stretching after!*


 

Friday

Strength

In 8 Minutes build to a moderate single Snatch


The plan here is to get a little heavy but…. save some for the metcon. Ideally, we should build to or a bit heavier than what we plan to get to in the 17.3. So if your goal is to get to that 185 Squat Snatch, you should build up to at least that number, maybe 195 or so.


CrossFit Games Open 17.3 (AMRAP - Reps)

Prior to 8:00, complete:

 3 rounds of:

 6 chest-to-bar pull-ups

 6 squat snatches (95# / 65#)

 Then, 3 rounds of:

 7 chest-to-bar pull-ups

 5 squat snatches (135# / 95#)


*Prior to 12:00, complete 3 rounds of:

 8 chest-to-bar pull-ups

 4 squat snatches (185# / 135#)


*Prior to 16:00, complete 3 rounds of:

 9 chest-to-bar pull-ups

 3 squat snatches (225# / 155#)


*Prior to 20:00, complete 3 rounds of:

 10 chest-to-bar pull-ups

 2 squat snatches (245# / 175#)


Prior to 24:00, complete 3 rounds of:

 11 chest-to-bar pull-ups

 1 squat snatch (265# / 185#)


*If all reps are completed, the time cap extends by 4 minutes.


CrossFit Games Open 17.3 Scaled (AMRAP - Reps)

Prior to 8:00, complete:

 3 rounds of:

 6 jumping chin-over-bar pull-ups

 6 squat snatches (45# / 35#)

 Then, 3 rounds of:

 7 jumping chin-over-bar pull-ups

 5 squat snatches (75# / 55#)


*Prior to 12:00, complete 3 rounds of:

 8 jumping chin-over-bar pull-ups

 4 squat snatches (95# /65#)


*Prior to 16:00, complete 3 rounds of:

 9 jumping chin-over-bar pull-ups

 3 squat snatches (115# / 75#)


*Prior to 20:00, complete 3 rounds of:

 10 jumping chin-over-bar pull-ups

 2 squat snatches (135# / 95#)


Prior to 24:00, complete 3 rounds of:

 11 jumping chin-over-bar pull-ups

 1 squat snatch (155# / 105#)


*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted


CrossFit Games Open 17.3 Masters 55+ (AMRAP - Reps)

Prior to 8:00, complete:

 3 rounds of:

 6 chin-over-bar pull-ups

 6 squat snatches (75# / 45#)

 Then, 3 rounds of:

 7 chin-over-bar pull-ups

 5 squat snatches (105# / 75#)


*Prior to 12:00, complete 3 rounds of:

 8 chin-over-bar pull-ups

 4 squat snatches (135# /95#)


*Prior to 16:00, complete 3 rounds of:

 9 chin-over-bar pull-ups

 3 squat snatches (155# / 115#)


*Prior to 20:00, complete 3 rounds of:

 10 chin-over-bar pull-ups

 2 squat snatches (185# / 135#)


Prior to 24:00, complete 3 rounds of:

 11 chin-over-bar pull-ups

 1 squat snatch (205# / 155#)


*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted


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