17.3 position prep and aerobic warm-up

A) E2MOM x 6 min (3sets):

– 3 position snatch

B) E2MOM x 6 min (3 sets):

– 20-30 sec row + 2-3 CTB pull-ups

CF Open Workout 17.3

Prior to 8:00, complete:

3 rounds of:

   6 chest-to-bar pull-ups

   6 squat snatches (96/65, 45/35)

Then, 3 rounds of:

   7 chest-to-bar pull-ups

   5 squat snatches (135/95, 75/55)

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

   8 chest-to-bar pull-ups

   4 squat snatches (185/135, 95/65)

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

   9 chest-to-bar pull-ups

   3 squat snatches, (225/155, 115/75)

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

   10 chest-to-bar pull-ups

   2 squat snatches (245/175, 135/95

Prior to 24:00, complete 3 rounds of:

   11 chest-to-bar pull-ups

   1 squat snatch (265/185, 155/105)

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

*Scaled athletes use a jumping pull-up method and have the choice of performing a power snatch + overhead squat.

See you at FRIDAY NIGHT LIGHTS round 3 starting tonight at 6:30pm!

A) E3MOM x 5 sets:

– 8 DB/KB single arm overhead press per side @ 2111

– 8 DB/KB bent over rows per side @ 2111

– 8 BB good mornings @ 2011

B) Every 6 minutes x 3 sets:

– 500m row

– 15 burpee box jump overs (24/20”)

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 3-5 muscle-ups negatives (5 sec descent)

Station 2 – strict HSPU x max reps (get at least 10-12)

OR 20 nose and toes handstand hold shoulder touches

OR 3-5 wall walks – stay in hollow position

Station 3 – L-hang x 30-45 seconds accumulated

B) 20 minutes constant movement (60-70% pace):

– 250m row (medium pace, damper at 3)

– 20 sec supinated bar hang

– 200m run

– farmers carry down and back (70+/50+ per hand)

– 10 push-up shoulder taps

*Focus should just to consistently move well.

A) E3MOM x 15 minutes (5 sets)

– power clean clusters 1.1.1

*R10S between clusters – build heavier than last week

B) For time:

– 400m run

– 15 ground to overhead (155/105, 135/95, 115/75, 95/65)

– 800m run

– 15 ground to overhead

– 400m run

C) 2-3 sets for efficiency:

– 10 supinated ring rows @ 2111

– 20 banded pull-aparts

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