2.13.17 – 2.18.17

Monday: 2.13.17


1x Snatch
THIS IS NOT INTENDED TO BE A MAX OUT SESSION.  In 12 minutes or less, work up to the heaviest weight on the ladder.  If that’s not possible, work to a heavy single (with minimal misses) and use that to gauge what your heaviest weight should be on the amrap.


16 Minute amrap of:
15x Box jumps 24/20″
10x Cals on air bike
20x Snatches 75/45#

15x Box jumps 24/20″
10x Cals on rower
20x Snatches 135/75#

15x Box jumps 24/20″
10x Cals on air bike
20x Snatches 165/100#

15x Box jumps 24/20″
10x Cals on rower
Max snatches 210/120#


This one is a little crazy and we’ll probably need to get creative with the layout and weights. The point of this madness is to prepare for the ascending ladders that the open likes to throw out.  Changing weights while tired is a skill that needs to be practiced to be developed.  Today is a good day for some practice.

Choosing a weight for the snatches: First and foremost, any type of snatch (muscle, power, split, and/or squat) is allowed today.  When choosing weights, the heaviest weight from earlier should be heavier than the third weight on the ladder.  Adjust as necessary.  We could also choose a single weight and stick with it throughout the entire workout.  This will be the go to option for folks still working on technique as it allows for fewer distractions.

Box jumps: In order to perform this workout as prescribed, we need to see a two foot takeoff and two foot landing, along with the standard full extension on top of the box.  Last year this was a requirement for RX scoring in the Open.  To scale, you may step up to the RX height, jump to a lower height, or step up to lower height.

Bikes and rowers:  We will almost certainly be short on bikes and rowers.  That being the case, we will split the class and have some folks start on bikes and some start on rowers.  Both groups will alternate every round.  In a worst case scenario (not a first choice) we will have running as a substitute.

Tuesday: 2.14.17


On the minute for 10 minutes (5 rounds of each):
Even minutes: 8-12x Ring dips
Odd minutes: 4-8x Strict pull-ups in hollow position

Quality is of the upmost importance on these movements today.  Modify as needed (bar or box dips, assistance on pull-ups, etc) in order to maintain proper form.


6 Minute amrap with a partner of:
Partner A: 10x Wall ball shots 20/14#
Partner B: 10x American Kettlebell swings 55/35#

Both partners must finish their reps before switching.  This should be a race for reps before the clock runs out.  That being the case, make sure you can handle the weights while fatigued.  Record total reps completed by both partners, med ball weight, and kettlebell weight.


Wednesday: 2.15.17


5 rounds, kinda for time:
300/200m Row
8x Speed burpees over the rower (watch out for the seat)

12/9 Cals on air bike
20m Farmer’s walk 70/55# per hand (10m + 10m)

10x Triple unders (or scale to 40-60 seconds of double unders)
8x Ring rows (feet elevated and chest to rings contact for RX)

30:00 Time cap


This is intended to be a moderately paced active recovery/restorative workout.  This week is pretty rough so today should be a slight break while still breaking a sweat.  Move through the movements at a pace that would allow for a labored conversation (around a 13 on the Borg RPE scale), but not much more than that.  Modify the reps/distances so that no pair of movements take longer than 2:00 (or 6:00 per round).

If this is your only workout of the week or you’re feeling particularly fresh, you’re welcome to push through this as fast as possible.

Thursday: 2.16.17


1x Power clean
In 10 Minutes or less, build to a heavy single.  Be very aware of your foot position and avoid the dreaded “starfish.”


3 Rounds for time of:
30x Sit ups
15x Power cleans 165/105# (or 75% from earlier, whichever is lighter)


We’re one week away from the start of the 2017 CrossFit open!

Friday: 2.17.17


CrossFit Mainsite WOD 170208
For time:

Fran (21/15/9 Thursters@95/65# and pull ups)
1 Mile run


A row (2000/1500m for RX) or bike (4000m/3000m for RX) is an acceptable substitute for the run.  This shouldn’t take more than 20:00 so we’ll modify the movements, barbell weight, and distance as needed.

Saturday: 2.18.17


5x Push press + 10m Overhead walk + 5x Push press
With the bar starting on the floor, clean it to the front rack and perform 5 reps of push press.  Keep the bar overhead on the 5th rep and walk it across the room.  Bring the bar back down and perform 5 more push press reps.  The push presses should be touch-n-go if technique allows.  Diligently avoid over-extension of the spine.


For time:
40 Cal row
30x Toes to bar
40x Russian kettlebell swings 70/55#
30 Cals on air bike


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