Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/*Metcon-comp(17)
400m run
25 hang squat clean 115/75-*135/95
25 pull ups/*15 muscle ups
400m run

otm 10
hang clean-increase the load every minute

Finisher
2 min hamstring stretch
2 min hip distraction
60 sec l hang

EMOM X 18 Minutes:

• Minute 1 - Bear Crawl x 1-2 lengths of the floor (down and back = 1 length). If not finished by 50 seconds, stop where you are and transition to the next station)

• Minute 2 - DB/KB Farmer's Carry from outside door to dumpster and back x 1-2 trips @ 35-53/16-45 lbs. (down and back = 1 trip)

• Minute 3 - 12/10 Cal. Row/Ski Erg/Airdyne

Benchmark wod "CHELSEA"

• 30 min EMOM

In 60 seconds, perform:

5 Pull-ups
10 Push-ups
15 Squats

Continue as long as possible.

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This is a heavy workout, which only a few can do RX.
Scale as needed, so you can finish the first rounds in about 45 s.

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Aux work: mobility

• Crossfit Open Workout 17.3
  • Prior to 8:00, complete:

  • 3 Rounds of: • 6 Jumping Chin Over Bar Pull-Ups • 6 Squat Snatches at 45 lbs.
  • Then, 3 Rounds of: • 7 Jumping Chin Over Bar Pull-Ups • 5 Squat Snatches at 75 lbs.

• If all 6 rounds are completed before 8:00, prior to 12:00, complete:

• 3 Rounds of: • 8 Jumping Chin Over Bar Pull-Ups • 4 Squat Snatches at 95 lbs.

• If previous 3 rounds are completed before 12:00, prior to 16:00, complete:

• 3 Rounds of: • 9 Jumping Chin Over Bar Pull-Ups • 3 Squat Snatches at 115 lbs.

• If previous 3 rounds are completed before 16:00, prior to 20:00, complete:

• 3 Rounds of: • 10 Jumping Chin Over Bar Pull-Ups • 2 Squat Snatches at 135 lbs.

• If previous 3 rounds are completed before 20:00, prior to 24:00, complete:

• 3 Rounds of: • 11 Jumping Chin Over Bar Pull-Ups • 1 Squat Snatch at 155 lbs.

Endurance WOD
Partner WOD 30 min time cap
80 WB / dip hold
80 T2B or 120 K2C/ wall sit
80 shoulder to overhead/elbow plank
80 DU or 160 singles / Bar hangs
80 slam balls / hand stand hold
80 cal airdyne bike / hold bar over head (35/45)
80 cal row or skier/ and walking plank

• partners split reps evenly
• Start at different stations
• if you and your partner get to rower or skier and someone isn't finished do burpees until they finish. Examples: one partner will do wall balls while other partner dip holds. (You can switch at any time). One partner will do T2B while other partner does wall sit, etc.

After Partner WOD Cash out: 100 push ups each

WOD (S):
“Pick your strengths”
30 x OHS 40/30
30 x thrusters 40/30
30 x deadlifts 80/55
40 x T2B
40 x pull ups
40 x ring dips
60 x burpees
70 x wall balls
80 x KBS 24/16

Pick 6 of 9 and complete in any order, today you can pick your strengths. 1 barbell per athlete.

• 18 Minute AMRAP:

• 3 minutes Max Calorie Row
• 3 minutes Max Calorie Airdyne/Ski Erg OR Max Distance Run

(On Minutes 0, 3, 6, 9, 12, and 15, perform a 25 meter Bear Crawl.)

• Important - Crossfit Open workout 17.3 is tomorrow, so take it a little easier on this workout. Maintain a consistent number on the calorie Row and Airdyne/Ski Erg/Run and try to get that same number or better each time. Just like the previous two weeks on Thursdays, leave the gym feeling good and refreshed, ready to hit workout 17.3 hard tomorrow!

For time:
5 Rounds of Cindy (5 Pullups-10 Pushups -15 Squats)
5 Rounds of 10 Pistols - 10 Box Jumps
3 Rounds of Cindy
3 Rounds of Pistols and BxJ
2 Rounds of Cindy
2 Rounds of Pistols and BxJ
+
20/15 Cal. Row or Assault Bike

2x10 per jalka
Sopiva (n pieni) paino

1) Every 2 Minutes for 16 Minutes:

• On Minutes 0, 4, 8, and 12 - Bear Crawl x 45 meters
• On Minutes 2, 6, 10, and 14 - KB/DB Farmer's Walk x 45 meters

...REST 5 MINUTES...

2) Every 2 Minutes for 16 Minutes:

• On Minutes 0, 4, 8, and 12 - 20 Cal. Airdyne/Row/200 Meter Run (Pick One)
• On Minutes 2, 6, 10, 14 - Walking Lunge x 50 meters

*Important - This workout is focused on building overall work capacity and endurance. Each interval should take no longer than 75 seconds. If it is taking longer than this, athletes should scale the distance or calories to an appropriate level.