Monday 2/20/2017
Skill
EMOM for 10 Minutes
3 Push Press
Metcon 1
AMRAP in 10 Minutes
10 Burpees
10 Left Arm Dumbbell Snatches 50/35lb
10 Right Arm Dumbbell Snatches 50/35lb
Metcon 2
For time
1000M Row
50 Kipping HSPU
30 Two arm dumbbell clean and jerks 50/35 lb
Strength
Every 90s for as long as possible
20 Double Unders then 1 Squat clean + 1 Front Squat
Gymnastics
EMOM for 10 Minutes
2 TnG Power Cleans + 2 Muscle Ups
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Tuesday 2/21/2017
Strength
5×5 Deadlift ~80%
Metcon
5 rounds for time
15 Kettlebell Swings 32/24kg
12 Push-Ups
9 Goblet Squats 32/24kg
Skill
AMRAP in 5 Minutes
5 TnG Power or Muscle Snatch 75/55 lb
Gymnastics
for time *
30 Strict HSPU
30 Kipping HSPU
*20 Double Unders EMOM
Accessory
For time
21-15-9
Strict Pull Up
Strict Ring Dip
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Wednesday 2/22/2017
Accessory
EMOM for 10 Minutes
[odd] Strict Pull Ups
[even] Rest
Metcon
3 rounds for reps with 1 minute at each station
Row for Calories
Double Unders
Hang Power Cleans 135/95lb
Skill
6x45s
1 squat snatch 70%
1x45s rest
5x45s
1 squat snatch 75%
1x45s rest
4x45s
1 squat snatch 80%
Strength
Back Squat
5×5
60,65,70,75,80%
Gymnastics
AMRAP in 1 Minute Muscle Ups
Rest 1 Minute
AMRAP in 1 Minute Muscle Ups
Rest 1 Minute
AMRAP in 1 Minute Muscle Ups
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Thursday 2/23/2017
Skill
Alternating tabata of
Hollow Rocks
Super Man Hold
Metcon
AMRAP in 20 Minutes
30 Overhead Walking Lunge Steps 45/25 lb
400M Run
50 Sit-Ups
OR
If you need a Recovery day:
Recovery
On the Assault Air Bike
Perform the
1:40/:20 …9 program (you will have to set this timer up yourself)
this is 9 total rounds with 2 minutes rest after the 5th round
Friday – 2/24/17
Rest
Saturday – 2/25/17
CrossFit Games Open 17.1