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.
