Strength
Pwr Clean + Hang Pwr Clean + Split Jerk – 1 set every 2 minutes for 6 sets
—Start @ 70% of Pwr clean & work up to a heavy complex
Conditioning
3 Rounds For Time
10 Power Clean @ 70%
2 Rope Climbs 20ft
400m Run
WOD Notes: TD = 13-19 min. PC should be quick singles, which touch n go isn’t necessary. RC scale = climb to 12/15ft or you can do 5 up/downs per round or 2 laps sled pull with arms only.
Bob – Looking strong overhead!
Strength
a) 5×8 Shoulder Press (no rack) —heavy
b) 5 sets: 40-60 Sec Hollow Hold
—Superset these 2 movements together with no rest. Rest 90 sec after hollow hold each round.
Conditioning
2 Rounds For Time
70/60 Cal Row
50 Wall Balls 20/14# to 10/9ft
30 Push Jerk 145/100#
WOD Notes: TD = 14-20 min. Wall balls should feel light to where you can knock out big sets. PJ = 50% of 1RM. You should be able to string 10+ reps together. Large classes will have to stagger 4 minutes.
Amie & Julie using their “weighted vests” to work on grip strength!
Strength
Back Squat – 4×8 @ 80% (32 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.
Conditioning
8 Rounds For Time
5 Dball Over Shoulder 150/100#
8 GI Janes
WOD Notes: TD = 12-18 min (20 min cap). GI Jane scale = 8 burpees + 8 ring rows. Your dball should be close to rig so that you can minimize your transition time.
Announcement: The 2017 CrossFit Games Open ends tonight at 8pm. We will announce the final standings for the “Rage” 2017 Open by Wednesday! It’s going to be a close one!
Dave B smoking DU!
Conditioning “Open WOD 17.5”
10 Rounds For Time
9 Thrusters 95/65/45#
35 Double Unders
2017 Rage Open: Firebreathers, Mambas, Riot
Strength
Front Squat – 4×7 @ 80% (28 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.
Conditioning
Make-up/Skill Day!
Strength
2 (tempo) Snatches every minute for 10 minutes @ 70-80%
—Pull bar slowly off the floor to where it should take 2-3 sec by the time it clears knee.
Conditioning
For Time
2k Row
50 Russian KB Swings 70/53#
150/125 Cal Bike
WOD Notes: TD = 17-23 min. Approach this WOD as “active recovery”, since I want everyone to be prepared/rested for 17.5. It’s ok to push hard a little towards the end of the WOD, but make sure to hold back a bit.
Reminder: Open WOD 17.5 gets announced tonight at 8pm! Stop by Rage for the live announcement! Also, I want to see Rage blow up this Saturday with spectators, so make sure to invite family & friends!!
Strength
1 Clean (full) + 1 Hang Sq Clean + 1 Front Squat – 5 sets
—Start @ 80% of clean & work up to a heavy complex. Should be around 90% by the end.
Conditioning
6 Rounds (interval style)
6 DB Clean n Jerk 70/45# DB (each arm)
12 T2B
15 Burpees
—Rest 1 minute between rounds
WOD Notes: TD = 1:15-1:45/round. Beginners should go lighter on the DB to make sure form is proficient/safe. DB Clean n Jerk should be touch n go (tap one head of DB on ground) for all 6 reps. You don’t have to squat them either. No dropping from OH! T2B should be unbroken as well, so scale the reps if 12 will take too long. Burpees should be all out!! Larger classes will stagger 1 minute behind. Record total time minus 5 minutes.
Mary hitting 185# clean complex!
Strength
a) Shoulder Press – Work up to a heavy single
b) Split Jerk – 5×3 (start @ 75% & work up to a heavy triple)
Conditioning
4 Rounds For Time
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
60ft Handstand Walk (sub: 4 wall climbs)
Run 400m
—Rest 3 minutes
3 Min AMRAP of Ring Muscle-ups or GI Janes
WOD Notes: TD = 12-18 minutes. Record # of MU or GI Janes next to your WOD time. RC scale (each round) = 2 up/downs + 10 ring rows.
REMINDER: The CrossFit Games Open ends this Saturday with 17.5! Please remember to invite family and friends to come hang out and cheer everyone on!
Jen doing work on wall balls during 17.4!
Strength
Back Squat – 4×7 @ 80% (28 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.
Conditioning
10 Min AMRAP – “17.5 preview”
40 Double Unders
12 Thrusters 95/65#
WOD Notes: TD = 5-8 rounds. DU scale = 25 DU, 80 singles, or 45 sec of DU attempts each round. Thrusters should be light to where you can do them unbroken almost every round.
