Front squat, 3 x 5 reps, rest 1,5-2 min between sets. Make sure your hips go lower than your knee!

3 sec down, 3 sec pause at bottom, 1 sec up, 1 sec hold at top.

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Post three heaviest sets

Crossfit Games Open Workout 17.5.

For Time, CAP 40 min

• RX (Ages 16-54)
  9 Thrusters 43/29 kg
  35 Double-unders

• Scaled (Ages 16-54)
  9 Thrusters 29/20 kg
  35 Single-unders

Overhead Squat (OHS)
X x 5, rest 1-3 min between sets

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Post three heaviest fives

For time with partner :

Buy-in Row : 2023m
...into 5 rounds:
6 Power Clean 60/42,5kg
3 Wallwalks
....Cash-out Row : 2024m

You Can split as you like.

TC 20

In Pairs complete the following for time; YGIG
2km Row
200 Wall Balls
100 power cleans 40/30kg
75 T2B
50 DB Snatches 22.5/15kg
25 Ring MU (scale to bar MU, C2B or pull ups)

Time Cap 40 Mins

Back Squat
7reps @72,5-77,5%
5reps @77,5-82,5%
5reps @82,5-85%
3reps @85-87,5%

Work up to heavy 5RM Shoulder Press
+
2x8 @85-90% of 5RM

5 sets of
1 Pause Back Squat (2sec at bottom) + 1 Back Squat @80-90%

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:

Row calories
Bike calories

TC 30

Squat clean, touch and go 3RM in 15 minutes.