Category: Uncategorized

Strength.

Front squat 5×3 @60% (Deload)

Metcon.

10-8-6-4-2 cleans 75/52.5kg

20-16-12-8-4 toes to bar

Oly.

6 rounds. Every 2min 30 double unders + 2 touch & go snatch.
Start @ 60-65% of 1RM. Add weight each rd.

Metcon.

5rft.
9 snatch grip deadlift 60/40kg
6 hang power snatch
3 overhead squat

Basics class.

Metcon.

‘Dirty Thirty’
30 bar facing burpees
30 hang power clean 35/25kg
30 ab mat sit up
30 russian swings 24/16kg
30 walking lunges
30 push press 35/25kg
30 knees to elbow
30 thrusters 35/25kg
30 box jump 24/20
30 AAB cal

CrossFit Open workout 17.4

Strength.

Front squat 4×8 @75%

Metcon.

10min Amrap.
200m run
20 pistols
20 Abmat sit up

Strength/Oly.

Split jerk 1RM.

Metcon.

8 down to 1
Lateral bar jumping Burpee
Push press 52.5/35kg

Rest 2min.

1 up to 8
Lateral bar jumping Burpee
Push press 52.5/35kg

Basics class.

Skill. Kettlebell Clean & Jerk

Metcon.
20min Amrap.

200m run
21 wall ball 10’/9′ 9/6kg
15 ab mat sit-up
9 double kettlebell clean & jerk 24/16kg

CrossFit Open workout 17.3

Strength.

Front squat
4×8 @72.5%

Intervals.
4 rounds
12 chest to bar
9 box jump overs 24/20
6 axle bar hang cleans 52.5/35kg
Rest 90sec after each rd.

Metcon.

Open 13.1