Category Archives: Training

17.5

Open Wod 17.5
Buy-In
Metcon
A: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
B: CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap
C: CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap
D: CrossFit Games Open 17.5 Masters 55+ Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap

Tuesday, March 21, 2017

Tuesday, March 21, 2017
Buy-In
3 rounds not for time of:
75′ walking lunges
1 minute bottom goblet squat
75′ walking lunges
1 minute lean and rest
Mobility
Couch
Hip flexor
Birthing pigeon
Frogger
Metcon
Metcon (Time)
5 rounds for time of:
10 toes to bar
5 front squats 155/105
1 rope climb

Wendler Monday

Wendler Bench De-Load Week #7
Mobility
5 minute lax ball glute/side
Roll quads
Roll pigeon
Weightlifting
Bench Press
90% of 1 rm + 5#
40% x 5
50% x 5
60% x 5
5 rounds of:
70% x 10 reps
5 strict pull-ups
Weightlifting
Tate Press (5 sets x 15 reps)