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Snatch
1RM snatch
*12 min
BWCF
80m shuttle run
10 HRPU
10 atomic sit-ups
AMRAP in 12
*12 min
Strength
1RM HBBS
*15 min
Conditioning
3-6-9-12-15...
HSPU
front rack walking lunge steps (95/65)
-coaches, take the lunges outside. Anyone inside (in large classes) should do lunges in place.
*10 min
Weightlifting
3x7 good mornings
*10 min
CnJ
1RM clean
*12 min
BWCF
400m run
21 step ups (24)
x3 rounds
*12 min
Strength
3/4/5 jerk EMOM x3 rounds
-end HAP
*9 min
Conditioning
20 double unders
10 cal bike
x5 rounds
then
20 double unders
10 toes to bar
x5 rounds
*15 min
Weightlifting
5x7 strict weighted GHD sit-ups
*15 min
Snatch
1RM snatch
*12 min
BWCF
400m run
21 wall balls
x3 rounds
*12 min
Strength
1RM HBBS
-more than last week
*15 min
Conditioning
40 cal row
30 OHS (115/80)
10 muscle ups
AMRAP in 12 min
*12 min
Weightlifting
5RM snatch grip push press
*12 min
Conditioning
17.1 for Open competitors
10 alternating dumbbell snatches (50/35)
15 burpee/box jump-overs (24/20)
20 alt DB snatches
15 BBJO
30 DB snatches
15 BBJO
40 DB snatches
15 BBJO
50 DB snatches
15 BBJO
for time
*20:00 cutoff
Non-Open competitors:
"Burpee Annie"
50-40-30-20-10
Double unders
Burpees
*20 min
Weightlifting
Max snatch or CnJ
*20 min
Join us today at 5pm for the Open announcement immediately following the Open, Coach Robin and Coach Paul will tackle 17.1 head to head. Come to try the workout or watch your coaches lead by example!
**430 class will be cut to 30 min and all other classes cancelled for the Open performances**
2RM power clean
*12 min
BWCF
200m row
20 2-count mt climbers
200m row
20 jump squats
AMRAP in 12 min
*12min
Strength
3RM HBBS (heavier than Monday)
*12 min
Conditioning
100m run
1 rope climbs (extra points for legless)
x10 rounds
*15 min
Weightlifting
5x5 bent over rows
*15 min
Snatch
2RM power snatch
*12 min
BWCF
250m row
15 sit-ups (don't throw your arms)
AMRAP in 12 min
*12 min
Conditioning
21-18-15-12-9-6-3
HSPU
Cal bike or row
*20 min
Cool Down
3x10 weighted strict GHD sit-ups
*5 min
Weightlifting
3RM snatch grip push press+OHS
7x10 weighted strict GHD sit-ups
*25 min
CnJ
2RM clean
*12 min
BWCF
400m run
21 box jump/step ups (20)
x3 rounds
*12 min
Conditioning
5-4-3-2-1 (3-2-2-1-1 girls)
Muscle ups
Burpees
EMOM x2 rounds
-perform 5 muscle ups +5 burpees in the first minute, 4 of each in the second, and so on for 3 rounds. Start at 5 again at minute 6.
then
30-20-10
Wall balls (20/14)
Double unders
Toes to bar
*20 min
Snatch
2RM snatch
*12 min
BWCF
12/10/8 cal bike EMOM x3 rounds
*9 min
Strength
2RM HBBS
-more than last week
*12 min
Conditioning
27-21-15-9
Cal row
DB Thrusters (50/35)
*15 min
Weightlifting
7RM push press
*15 min
Midline
30 candlestick levers
30 atomic sit-ups
30 crisscross mt climbers
30 back extensions
*12 min
Conditioning
400m run
30 front squats (95/65)
30 cal bike
20 front squats (115/80)
20 cal bike
10 front squats (135/95)
10 cal bike
400m run
*20 min
Weightlifting
Max snatch or CnJ
*20 min
CnJ - CF
"Grace"
30 CnJ (135/95)
-work up to a heavy power CnJ then perform grace
CnJ - WL
3RM power clean
*12 min
BWCF
400m run
21 jump squats
x3 rounds
*12min
Strength
3RM HBBS (heavier than Monday)
*12 min
Conditioning
Partner workout
10 ring dips (Rx must MU into)
20 single arm DB squat snatches (50/35)
30 wall balls (20/14)
AMRAP in 12 min
*12 min
Weightlifting
3x7 reverse hyper extensions
*7 min