Category Archive

A. CrossFit Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, …

A. 6m EMOM 2 Clean & Jerks @ 70% B. 6m EMOM 2 Snatches @ 70% C. 5 Sets 3 Seated Tall Box Jumps Pick a challenging height for all sets D. 3 Sets 12 Single Leg Box Squat (each) E. 4 Sets: 1:00 Sled Walks (Heavy) 30s Rest 12-15 GHD Sit-ups 1:00 Rest

A. Strict Press 1-1-1-1-1-1RM B. 3 Sets 2.2.1.1.1.1 Strict Handstand Push-ups* 1:30 Rest *Looks like 2 Strict HSPU, rest 8-10s, 2 SHSPU, rest 8-10s, 1 SHSPU…etc. C. 4 Sets 8 Clean Pulls D. 3 Rounds for Time: 400m Run 15 Chest to Bar Pull-ups 30s Max Rep Push Press (135/95lbs) 1:00 Rest E. 3 Sets 6 Reps Each of YTWL …

Perform today in two sessions if possible AM Session A. 3 Sets, Each for Time 1000m Row 3:00 Rest PM Session B. 7m AMRAP 7 Touch n’ Go Power Snatch (135/95lbs) 7 Bar Facing Burpees

A. Deadlift 5-5-5RM B. 3 Sets 6 Front Squats 03X0* @ 75% *03X0 = 3 Second Pause C. 4 Rounds for Quality: 10s Tuck Hold Parallette Bars 30s Nose to Wall Hold 60s Squat Hold 60s Rest