2017 Crossfit Games Masters & Teen Event – “Bar Fight”
For time:
50 Chest-to-Bar Pull-Ups
40 Toes to Bar
30 Clean & Jerks (205/175 lbs)

" 21-15-9:
Squat Snatch (95/65)
CTB Pull-Ups"

SPINTERVALS - it's been too long... ;)

2ppl at a time
15s MAX work : 60 - 90s REST/wait

0.03 @ 75% - 80%
0.06 @ 85% - 90%
1 X thru

0.06 Sprints @ 95% - 100%
Rest while rest of class goes
Dynamic Sprint warm ups as you wait - don't sit or stand still....
Record Speeds every time - TAKE NOTES - Result is fastest speed

14mins

Hiekkasäkin kanto 5 x 50m

Every minute on the minute for 8 min

• 4 Push jerk @ 60% of 1RM

Stop for 2 sec at the receiving position. Focus on good form over weight.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension or superman

hi hang clean 3x2-2 sec catch
jerk 3x2(8) climb(keep form)
clean- work up to heavy(8)

Metcon
otm 11
3 cleans 80% of your one rep max. Increase load throughout if form allows...then

amrap 7
burpees to a plate

Metcon-comp
otm 11
3 cleans 80% of your one rep max. Increase load throughout if form allows...then

amrap 7
7 hspu
14 du's

Finisher
60 abmat sit-ups
20 cuff iso per
hamstring stretch

Complete as many rounds as possible in 20 minutes:
10 Burbee box jump overs 61/50cm
20 Air squats
30 DUs

A.
Take 15 minutes to practice power clean and Jerk.
Build to today’s heavy single.

B.
Every minute, for 10 minutes:
2 x power clean + Jerk

B.
In teams of two, 10 min amrap:
10 x Push Press 60%/max
10 x Box Jumps (24/20″)

Every 2min for 18min
Minute 1-2, 7-8 & 13-14
- MU with pause at recieving and pause at full extension x 2-5 reps
(Or low ring MU progression + dip catch & extension x 3-4 reps)

Minute 3-4, 9-10 & 15-16
- Handstand walk x 10m
(Use partner assist or handstand wall runs if you don´t have handstand walk yet)

Minute 5-6, 11-12 & 17-18
- Strict T2B x 5-8 reps @ 3111

A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Dumbbell Row x 8 reps
(hold KBs/DBs in the top position for2 full second each rep)

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
15 Thrusters