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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

Strength.

Power jerk
5×3. Build to a 3RM.

Metcon.
10-8-6-4-2 sumo deadlift high pull 60/40kg
200m run after each round.

Metcon.

3 x 3min Amrap of

5 KB taters 24/16kg
7 box jump overs 24/20
9 push up

Rest 60sec after each Amrap. (Start where you finish).

Rest 4min.

Then.

In 7min row for distance. Every 250m/200m complete 5 burpees over rower.