A) E2MOM x 8 min – front squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 3 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – front squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+% (optional)
B) EMOM x 15-21 min (5-7 sets):
Min 1 – 12-15/9-12 calorie row
Min 2 – 5-10 chest-to-bar pull-ups
Min 3 – 10-15 wallballs (20/14)
A) Build to a heavyish back squat (90-95%) in 10 minutes
B) 3 rounds:
– Row 30 sec at 70-80-90% pace; rest as needed
C) CrossFit Open Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35 DBs in front frack position
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
For more information as well as scaling information, click HERE.
A) E3MOM x 5 sets:
– 10 DB floor press @ 2111
– 10 DB single arm high pulls @ 2111 (5/side)
– 10 DB Romanian deadlifts @ 2011
B) Every 6 min x 4 sets @ 80-90%:
– 500m row
– 400m run
– 30-50 double unders
Open Skill Prep
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – muscle-up + 2 dips x 2-4 reps
OR low ring muscle up progression + dip catch & extension x 3-5 reps
Station 2 – strict HSPU x max reps (get at least 10)
OR 3-5 wall walks – stay in hollow position
Station 3 – L-sit x 30-45 seconds accumulated
B) Every 4 min x 4 sets at open pace:
– 21 cal row
– 15 overhead squats (95/65, 85/55, 75/45, 65/35)
– 9 toes to bar
*Keep OHS at a weight that you can go unbroken.
*Sub front squats if OHS aren’t in your wheelhouse yet.
17.1 is in the books and we are looking ahead to 17.2. Join us again for Friday Night Lights starting at 6:30pm! Come support your friends and help count reps.
Our programming every week throughout the Open will be leading up to Fridays. Meaning that the goal is to not grind you into a pulp through tons of volume throughout the week but have you ready to hit it hard for the four remaining Open workouts that we will be doing in classes on Fridays.
Monday 2/27
A) EMOM x 5 sets – front squat
set 1: 3 @ 60%
set 2: 2 @ 65%
set 3: 2 @ 70%
set 4: 1 @ 75%
set 5: 1 @ 80%
+
E2MOM x 4-5 sets
set 6: 1 @ 85%
set 7: 1 @ 85-90%
set 8: 1 @ 95%
set 9: 1 @ 95+% (optional)
set 10: 1 @ 95+% (optional)
B) 5 rounds for time:
– 200m run
– 14 wallballs (20/14)
– 7 CTB pull-ups
Tuesday 2/28
A) E3MOM x 12 minutes (4 sets)
– power clean TnG clusters 2.2.2
*R10S between clusters – build heavier than last week
B) Every 4 minutes x 3-4 sets for speed and efficiency:
– 10 hang power cleans
– 10 shoulder to overhead
– 10 burpees over the barbell
R2-3M between sets.
*Pick a weight and build if able but keep it sharp and quick. Start light.
*Try for the same split time every set.
C) 2-3 sets for efficiency:
– 20 elevated banded march
– 20 reverse snow angel (keep hollow position)
Wednesday 3/1
Open Skill Prep
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – muscle-up + 2 dips x 2-4 reps
OR low ring muscle up progression + dip catch & extension x 3-5 reps
Station 2 – strict HSPU x max reps (get at least 10)
OR 3-5 wall walks – stay in hollow position
Station 3 – L-sit x 30-45 seconds accumulated
B) Every 4 min x 4 sets at open pace:
– 21 cal row
– 15 overhead squats (95/65, 85/55, 75/45, 65/35)
– 9 toes to bar
*Keep OHS at a weight that you can go unbroken.
*Sub front squats if OHS aren’t in your wheelhouse yet.
Thursday 3/2
A) E3MOM x 5 sets:
– 10 DB floor press @ 2111
– 10 DB single arm high pulls @ 2111 (5/side)
– 10 DB Romanian deadlifts @ 2011
B) Every 6 min x 4 sets @ 80-90%:
– 500m row
– 400m run
– 30-50 double unders
Friday 3/3
CrossFit Open Workout 17.2
– Join us for Friday Night Lights at 6:30pm!
Saturday 3/4
8am Masters
9am CrossFit
10am Open WOD Make-Up
11am Intro To CrossFit
Sunday 3/5
8am Endurance
A) E3MOM x 12 minutes (4 sets)
– power clean TnG clusters 2.2.2
*R10S between clusters – build heavier than last week
B) Every 4 minutes x 3-4 sets for speed and efficiency:
– 10 hang power cleans
– 10 shoulder to overhead
– 10 burpees over the barbell
R2-3M between sets.
*Pick a weight and build if able but keep it sharp and quick. Start light.
*Try for the same split time every set.
C) 2-3 sets for efficiency:
– 20 elevated banded march
– 20 reverse snow angel (keep hollow position)
A) EMOM x 5 sets – front squat
set 1: 3 @ 60%
set 2: 2 @ 65%
set 3: 2 @ 70%
set 4: 1 @ 75%
set 5: 1 @ 80%
+
E2MOM x 4-5 sets
set 6: 1 @ 85%
set 7: 1 @ 85-90%
set 8: 1 @ 95%
set 9: 1 @ 95+% (optional)
set 10: 1 @ 95+% (optional)
B) 5 rounds for time:
– 200m run
– 14 wallballs (20/14)
– 7 CTB pull-ups
A) 17.1 movement prep and warm-up
B) Workout 17.1
For time:
– 10 dumbbell snatches (50/35)
– 15 burpee box jump-overs (24/20″)
– 20 dumbbell snatches
– 15 burpee box jump-overs
– 30 dumbbell snatches
– 15 burpee box jump-overs
– 40 dumbbell snatches
– 15 burpee box jump-overs
– 50 dumbbell snatches
– 15 burpee box jump-overs
Time cap: 20 minutes
C) Cool down
Sign up for the CrossFit Open and come to Friday Night Lights this evening at 6:30pm! (click link)