3/25/2017 – WOD
Conditioning “Open WOD 17.5”
10 Rounds For Time
9 Thrusters 95/65/45#
35 Double Unders
Conditioning “Open WOD 17.5”
10 Rounds For Time
9 Thrusters 95/65/45#
35 Double Unders
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.
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!
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.
Open Gym: 11-3pm
Conditioning
13 Min AMRAP
55 deadlifts, 225/155/185/125#
55 wall-ball shots 20/14# To 10/9ft
55 calorie row
55 handstand push-ups
***Heat list is on the CrossFit Rager FB Page***
Strength
Front Squat – 5×6 @ 80% (30 reps – same weight as last week)
—You must do one set every 3 minutes. Set 5 will start at the 12 min mark.
Conditioning
Make-up/Skill Day!
Strength
Overhead Squat – 15 Min to work up to a heavy single
Conditioning
20 Min AMRAP
120ft (4 laps) Bear Hug Dball Carry 150/100#
10 Strict C2B Pull-ups (sub: 15 Ring Rows)
20 Burpees
30/25 Cal Bike
WOD Notes: TD = 4-5 rounds. Dball Carry is holding the ball in the frontal plane (keep upper back tight). 1 lap = 5 mats. Larger classes will have to stagger about 2 minutes. Record score as total reps. Each lap = 1 rep. Girls can score the 25 cals as 30. Each round is 64 reps.
Reminder: Open WOD 17.4 live announcement is tonight at 8pm. Come hang out at Rage to watch it!