With the OPEN is fast approaching, here’s a cool time lapse video of the 2017 Games.
CROSSFIT
S&P cycle (mon-fri): OFF – squat – pull – press – pull
“15.3”
AMRAP in 14 min
7 muscle ups
50 wall balls (20/14, 10ft/9ft)
100 double unders
CSPORT
A. 21-15-9
Cal row
burpees
400m run
B. 21-15-9
db ground to overhead
box jumps
400m run
C. 21-15-9
back ext
ab wheels
400m run
D. 21-15- 9
Wall Balls
HR Pushups
400m run
15.3
316 reps. (2 rds + 2 MU)
Open Prep
Thrusters:
1-3 155#
4-7 185
8 205
9 225
10 245
15.3
342 reps Rx (better by 25 reps)
Then Open Prep
Thrusters @ 155, 175, 185
BBJ and wtd planks @ 45#
15.3
537 reps (scaled)
5 reps more
Open Prep:
75, 85, 95 thrusters
Even/8 burpee box jump
Odd/10 sit ups instead of weighted planks