March 2017

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, time cap extends by 4 minutes.

BBG:
15 minutes to work drills and skills – Muscle Ups and/or Handstands.

Metcon:
EMOM20:
1st – 10/7 Cal Assault Bike
2nd – 1 Round of ‘Nate’
3rd – 50 Double Unders
4th – :40 Plank

Nate:
2 Ring Muscle Ups
4 HSPU
8 KBS 70/53#

AMRAP2 x 4 Rounds
250m Row
Max Cal Assault Bike

AMRAP2 x 4 Rounds
250m Row
Max 10m Shuttle Sprints

AMRAP2 x 4 Rounds
250m Row
Max Box Jumps (30″/24″)

Rest 1 minute between every round. 

BBG:
Weighted Pull-ups (5-3-3-1-1-1)
Superset with:
8R/8L 1/2 Kneeling Press
20 Hollow Body Rocks

Metcon:
For Time:
150 Kettlebell Swings 
*15 Wall Balls every time you break.
RX – 53#/35#
CRX – 70#/53#

Today’s Workout

8AM Class for those not participating in the 2017 CrossFit Open

9AM- Athlete briefing and movement standard review. First heat kicks off at 9:20AM! 

AMRAP12

• 2 Rounds:
  • 50′ DB Walking lunge (35/50#)
  • 16 Toes to Bar
  • 8 DB Power Cleans
• 2 Rounds:
  • 50′ DB Walking lunge
  • 16 Bar MU
  • 8 DB Power Cleans

Today’s Workout

Strength

• **Athletes Choice**
  • 15 minutes to build to a heavy single on your clean and jerk OR snatch

Conditioning

• AMRAP15:
  • 5 Burpees
  • 10 Calorie Row
  • 15 Sit ups
  • 20 Double Unders 

Open Workout 17.2 will be announced this evening at 8PM. Please join us at the gym to watch the announcement. 8PM Class will be Open Gym.

Today’s Workout

Strength

Superset the following:

• 5×3 Bench Press (Building)
• 5x 1R/1L HEAVY Turkish Get Up

Conditioning

• 3 Rounds for time:
  • 400m Run
  • 21 KB Swings (53/35#)
  • 12 Toes to Bar