Workout 17.1
For time:
10 Dumbbell Snatches 50/35 lbs.
15 Burpee Box Jump-Overs
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
For time:
Run 800 Meters
100 Double-Unders
Run 400 Meters
80 Double-Unders
200 Meters
60 Double-Unders
Rest until the running clock reaches 20:00, and then…
For time:
40 Calories of Rowing
20 Burpees Over the Erg
30 Calories of Rowing
15 Burpees Over the Erg
20 Calories of Rowing
10 Burpees Over the Erg
A.
Take 20 minutes to find today's heavy
Back Squat x 2
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
Then build by feel
B.
Five rounds for time of:
5 Front Squats 185/115 lbs
7 Dumbbell Shoulder-to-Overhead
9 Toes-to-Bar
A.
Take 15-20 minutes and build to today's Heavy Snatch
B.
Complete as many rounds and reps as possible in 7 minutes of:
12 Alternating Single Arm Dumbbell Snatches
30 Double-Unders
A.
Three sets not for time of:
Muscle-Ups x 3-6 reps
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Hold if you don’t have handstand walks yet)
Alternating Pistols x 16-20 reps
B.
Every minute, on the minute, for 16 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters 95/65 lbs
Minute 4 – 10 Chest-to-Bar Pull-Ups
Ten rounds for time of:
Run 100 meters
3 Strict Handstand Push-Ups
6 Power Cleans 135/95 lbs.
9 Bar Facing Burpees
*30 minute cap
A.
Two sets not for time of
Dumbbell Lunges x 10-12 reps total
(play with two dumbbells overhead and single arm overhead lunges)
B.
For Max Reps:
3 Minutes of Rowing for Calories
2 Minutes of Russian Kettlebell Swings
1 Minute of Strict Pull-Ups or Ring Rows
Rest exactly 4 minutes, and then repeat
C.
Theee sets not for time of
Single Arm Row x 10 each arm
V-Ups x 12
A.
Three sets for time of:
6-10 Handstand Push-Ups
10 Toes to Bar
10 Dumbbell Burpee Box Step Overs 20"
Rest 2 minutes
B.
For time:
Run 800 Meters
75 Double-Unders
25 Burpees to a 6" target
50 Air Squats
25 Burpees to a 6" target
75 Double-Unders
Run 800 Meters
A.
Every two minutes, for 20 minutes of:
Power Clean + Clean and Jerk
(rest 10 seconds between Power Clean + Clean and Jerk)
B.
“CrossFit Games Open Event 11.3”
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean 165/110 lbs
Jerk 165/110 lbs
Top scores from 2011 CrossFit Open:
Rich Froning = 93 reps
Sarah Maas = 90 reps
A.
Every two minutes, for 6 minutes:
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Followed by…
Every minute, on the minute, for 5 minutes:
3 Back Squats @ 75%
B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
6 Chest-to-Bar Pull-Ups
12 Wallball Shots
30 Double-Unders
A.
Every 90 seconds, for 3 sets:
High Hang Snatch x 1 rep @ 60-70%
followed by…
Every 90 seconds, for 3 sets:
Hang Snatch x 1 rep @ 70-80%
followed by…
Every 2 minutes, for 5 sets:
Snatch x 1 reps @ 80-90%
B.
Complete as many rounds and reps as possible in 8 minutes of:
Toes-to-Bar x 8 reps
Box Jumps x 10 reps 24/20"
Kettlebell Swings x 12 reps 24/16kg
Only one class at 9am.
Three rounds for time of:
Run 800 meters
12 Alternating Front-Racked Reverse Lunges
21 Toes-to-Bar
*Suggested Weights
115-155 lbs for males
75-105bs for females
A.
Every 2 minutes, for 12 minutes:
Clean Lift Off + Clean x 1.1
(rest 10 seconds between singles)
B.
Every minute, on the minute for 15 minutes
Minute 1 - 20/15 Calories Rowing
Minute 2 - 20 Kettlebell Swings
Minute 3 - 20 AB Mat Sit-Ups
A.
Two sets for times of:
2 Rope Climbs
10 Dumbbell Hang Clean and Jerks
50 Double-Unders
Rest 2 minutes (or perform with a partner or two and race through as a relay)
B.
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 90%
Rest 2-3 minutes between sets.
B.
"CrossFit Games Open 11.4"
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (120/90 lbs)
10 Muscle-Ups or 15 Chest-to-Bar Pull-Ups
A.
Every two minutes, for 16 minutes:
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
B.
For time:
50 Wall Ball Shots
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
A.
Every 2 minutes, for 16 minutes:
Snatch Lift Off + Snatch x 1.1
(rest 10 seconds between singles)
*build in weight over the 8 sets
B.
For time:
5 Power Snatches 155/105 lbs
10 Box Jump-Overs 24/20"
10 Power Snatches 135/95 lbs
20 Box Jump-Overs
20 Power Snatches 95/65 lbs
30 Box Jump-Overs
Please join us right after classes at 11am for an informational session on the CrossFit Open as well as our Intramual Open.
"SUPER BOWL SATURDAY"
If you were with us last Super Bowl weekend you should remember this one and have your times to beat.
Like last year, wear your favorite teams apparel and come game ready !
4 quarters of fun but how many of you can finish the 3rd quarter ?
Will we see overtime this year??
A.
Take exactly 8 minutes to build to today's heavy Push Press,
followed immediately by...
Exactly 8 minutes to build to today's heavy Power Jerk,
followed immediately by...
Exactly 8 minutes to build to today's heavy Split Jerk
B.
In teams of two, partners alternate rounds to complete five each of:
7 Hang Power Cleans 155/105 lbs
100 Meter Run
A.
Three sets for times of:
3-6 Bar Muscle-Ups
50-Foot Handstand Walk OR 45 second Nose-to-Wall Hold
12 Alternating Dumbbell Snatches
Rest 2 minutes
B.
For time:
Row 500 Meters
40 Wall Ball Shots
Run 400 Meters
20 Wall Ball Shots
@ the 10:00 mark - Repeat