Push Jerk (from rack)
Set 1: 20 @45%
Set 2: 15 @55%
Set 3: 10 @65%
Set 4: 5 @75%
Set 5: 10 @65%
Set 6: 15 @55%
Set 7: 20 @45%

• No more than 2 sets per sets.
• Rest max 2:00 btw sets

4 rounds:

• 1 minute max meters in row
• 1 minute max burpees
• 1 minute max pull-ups/ring row
• 1 minute rest

800m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

A,
For quality:
Row, 1 km
30 Med Ball Cleans 9/6kg
20 Ring Push-ups
10 Strict Toes-to-bars
60/50 Bike Calories
30 Wall Squats
20 Plank Shoulder Taps
10 L/10 R Split Stance Good Mornings @43/30kg
Jog, 800 m
30 Walking Lunges
20 Ring Rows
10 Kang Squats @43/30kg

Complete at RPE of 6 out of 10 (60% effort).

RestDay!

Core:
3 rounds:
40 sec per movement and 20 sec rest between

Inch-warm
Cross leg raises
Cross v-ups
Sit-ups

1 min rest between rounds

WOD
3-6 rds
20x thruster
20x russian twist
20x up right row

• 3-3-3 of:
BB Hang Power Clean (0:03 eccentric in Hang)
3RM
90% 3RM 3-3
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep

Crossfit Games Open Workouts 2017

17.1 DB snatch and Burpee box jump-overs, 20 min CAP
17.2 Weighted lunges, TTB/MU, DB PC, 12 min AMRAP
17.3 CTB + Squat snatch -ladder, 8 (- 12 - 16 - 20 - 24) min CAP
17.4 DL + WB + Row + HSPU (16.4.), 13 min AMRAP
17.5 Thrusters + DU, 40 min CAP

Workout TBA on Thursdays.

3 Rounds, Not for Time:
10 Dumbbell Bent Over Row
10 Dumbbell Strict Press
10 Dumbbell Stiff Legged Deadlift
Rest 2:00 Between Rounds. Use different weights for each movement.

Cashout
4 Sets of 25/18 Calorie Row
Rest 1:00 between sets.
- Goal is consistent effort on all 4 sets.