MONDAY, MARCH 13th
A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean + Clean + Clean
*build over the course of 10 sets
FITNESS:
A. Four sets of:
Goblet Squat x 16 reps
Single-Arm Dumbbell Press x 8 reps each
100-Meter Suitcase Carry + Waiter’s Carry
B. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Cleans (135/95 lbs)
10 Burpee Over the Bar
TUESDAY, MARCH 14th
A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
WEDNESDAY, MARCH 15th
A. Three sets of:
Bench Press x Max reps @ BW/ .75%BW
Rest 2 minutes
B. Against a 3-minute running clock:
Row 500 Meters
Back Squat x Max Reps @ (BW/ .75xBW)
Rest 3 minutes, and perform a total of three sets; note reps achieved in each set. Barbell taken from ground.
THURSDAY, MARCH 16th
A. Every minute on the minute, for 10 minutes (10 sets):
1 Snatch Lift Off + Snatch
FITNESS:
A. Four sets of:
Snatch Grip Romanian Deadlift x 6 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Plank 60 seconds
B. For time:
10 Power Snatch (155/105 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Snatch
FRIDAY, MARCH 17th
CROSSFIT GAMES OPEN 17.4
SATURDAY, MARCH 18th
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups