TUESDAY (28 FEB 17)


STRENGTH


3 Sets:
155/105 Squat Cleans every 20 seconds for 3 Minutes.
205/135 Squat Cleans every 20 seconds for 3 Minutes.
235/185 Squat Cleans every 20 seconds for 3 Minutes.




WOD

20 Min EMOM

Even Minutes:  15 x GHD
Odd Minutes: 15 x Wall Balls (20/14)

MONDAY (27 FEB 17)


WOD

12 Min for Max Reps

5 x HSPUs
10 x Chest to Bar Pull-ups
20 x  Hang Power Clean (115/85)
50 x Double Unders

Minutes 12-18 (6 Min)

1 Rep Max Squat Snatch


FRIDAY (24 FEB 17)



OPEN 17.1

FOR TIME:

10 x Dumbbell Snatch (50/35).  Must switch hands each rep.
15 x Burpee Box Jump Overs (24/20).  Must face box while doing burpee.

20 x DB Snatch
15 x Burpee Box Jump Over

30 x DB Snatch
15 x Burpee Box Jump Over

40 x DB Snatch
15 x Burpee Box Jump Over

50 x DB Snatch
15 x Burpee Box Jump Over

Visit the Crossfit Open site for workout details:
https://games.crossfit.com/workouts/open/2017?division=1





THURSDAY (23 FEB 17)

WOD

6 Rounds for Time:

10 x Deadlift (225/155)
10 x Wall Balls (20/14)
10 x Toes 2 Bar
10 x Box Jump Overs



SKILL

Jerk (Split or Push...whichever you use):

6 Sets (2-3 Reps).   Do not exceed 55-65%.  You are working on speed.

WEDNESDAY (22 FEB 17)


WOD

3 Rounds 

24 Cal Row
21 Hang Power Clean (115/80)
18 Step Back-Lunge (115/80)
15 Over the bar Burpees.