Mon 06MAR17

AM
CrossFit Open 17.2
Warmup
1) Pec/delt smash with lacrosse ball
2) Banded bully & lat stretch
3) Optional: Couch stretch
+
RTW 12 min – GETTING BREATHING up:
1 min AB
1 min step ups
30 single unders
x 4

Lacrosse Ball Pec/Delt Smash
Banded Bully
Banded Lat Stretch
Couch Stretch

A) General Warmup
4 sets @INCREASING effort per set
90-seconds Assault bike, casual
15-second Passive bar hang
25ft Walking lunges, no load
25 Double unders
(rest 1-2 minutes; ok to get a little breathing here)
× Passive Hang

3 sets

B) Power Clean & Push Jerk
EMOM 6-8 x 2-3 TNG @60-70%
Looking to feel ‘jazzed’ from this; Not tired

No.

C) Weighted Strict Pronated Pull-Up
Three sets of 2-3 HEAVY; Rest as needed

No.

D) Specific Warmup
2-3 sets @Game pace:
AB 12 cals
25ft Walking lunges RX
4-6 TTB
350m Row, low damper
25ft Walking lunges RX
1-3 Unbroken bar muscle-ups
3-5 DB power cleans RX
rest walk 90 sec
– building pace, moving blood and finding breathing!

2 sets

E) CrossFit Open 17.2
12-minute AMRAP of:
2 rounds
50ft weighted walking lunge
16 Toes to bar
8 DB power cleans
+
2 rounds
50ft weighted walking lunge
16 Bar muscle-ups
8 DB power cleans

214. Much better

PM
A) Back Squat @20X1; 2 reps – every 3:00 x 6 sets – 80%

345- stayed a little light

B) Snatch: Emom 15 min – 1 rep @75-80% – SPEED based

215- rusty at first then felt REALLY good

C) Power Jerk: 2,2,2,2,2; rest 2 min

215, 225, 235, 245, 255

D) 5 sets @85% Aer effort:
10 strict HSPU
35 weighted DU
10m HS walk
Row 15 cals
Rest walk 1:1

1. 2:24
2. 2:15
3. 2:14
4. 2:14
5. 2:13

HSPU all 6/4 just to keep it easy. DU and HSW unbroken.

E) Cool down 15-20 min

Walked and relaxed.

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