13 Mar 17

Warm up
3-5min row / AD
then
10 PVC Pipe OHS
10 Kip swing
10 Banded OH Press
5 reps of the following
Snatch grip DL
Snatch grip DL + Shrug
Hang Power snatch + OHS
OHS
Snatch

Use this as a guideline, if you need more warm up do so.

WOD
WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

10 Mar 17

Warm up
3 Rounds
5 Press w/ empty barbell
5 Push press w/ empty barbell
5 Inch worm
5 Pull-up
:30 sec AD/Row

Partner WOD
For time:
50/45 Calories AD/Row
15 Push Jerks 165/105
40/35 Calories AD/Row
10 Push Jerks 165/105
30/25 Calories AD/Row
5 Push Jerks 165/105

Partners alternate 40/40, 15/15, 30/30, 10/10 and so on until work is complete.
Each partner will do all the reps

Post WOD
Walk 3-5 minutes
Banded shoulder stretch 2 minutes per side
Accumulate 50 abmat sit-ups

09 Mar 17

Warm up
6min EMOM Alternating :40 work :20 rest
1 Jump rope
2 Burpee
Then
5 Snatch grip DL
5 Snatch grip DL+Shrug
5 Hang muscle Snatch
5 OHS

WOD
Complete as many rounds as possible in 12 mins of:
10 Row Calories
15 Power Snatches, 75/55 lbs
35 Double Unders

POST WOD
3×10 Ring Dip
3×10 Hammer Curl

08 Mar 17

Warm up
Deep squat hold 2 minutes
Then:
3 Rounds
Jog 200m
20 jumping jacks
10 kip swings
5 push-ups

WOD
7 RFT
3 Squats 225/165
5 Handstand Push-ups
7 C2B

POST WOD
2min Plank or high plank on rings/parallettes
Accumulate 1min Hollow hold

Then spend 2min in each of the following
Bottom of an OHS with PVC
Foam roll lats
Foam roll T spine

07 Mar 17

Warm up
3min AD/Row
1min Squat hold
Lunge Down, each step reach both hands OH and hold a stretch for 2-3 seconds
Lunge back while placing elbow to foot
15 Air squat with a 5 sec hold at the bottom
15 Box jump and step down

WOD
20min to set a heavy 1Rep FS
10min break
5RFT
21 Thrusters 75/55
21 Double Unders

06 March 17

WOD 17.2 Crossfit Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
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.

RX
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

02 Mar 17

Warm up
200m jog
10 toe grab and heel raise aka Bootstrappers
10 Box step up
10 Push up
20 jumping lunges
3 rounds

WOD
This is about recovery row and max effort attempts
1min ME OHS 95/65
500M Row Recovery pace
1min Deadlift 225/145
400m row Recovery pace
30 sec Bar facing burpee
300m row Recovery pace
30 sec incline bar pull ups
200m Recovery Row
30min of work. Keep track of your numbers of each WB, DL, Burpee and Pull ups

This workout is two parts, first is some ME work and some 30 non stop work.
The next is the recovery row this is your”rest” catch your breath ROW SLOW. This is a talking pace

Wall Balls, if the ball hits the ground or you rest with the ball on the wall then it is over.
Deadlift if you rest for more than 2sec on the ground your attempt is over
Good solid technique. If your pull is not going well STOP and reset your position.
Burpee…it is 30 sec do not stop go FAST!!!
Incline bar pull ups – set a bar low on the rack. you will pull yourself up to the bar. Rings can be used if there is no more bar space

01 Mar 17

Warm up
2 Rounds
250M Row
10 pass through w/ pvc pipe
10 push-ups
8 kip swings

WOD
3RFT
15 GTOH 115/75
12 C2B
9 Deadlift 115/75
Rest 3min
3RFT
9 Wall Balls
12 Pull ups
15 Thruster 95/65
* DO NOT TEAR if you feel like you might the stop

Post WOD Work
3×10 of Hammer Curl
3×10 of Ring Dips