2.20.17 – 2.26.17

Monday: 2.20.17

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5-3-1x Back squat
After a sufficient warm up, take 10 minutes or less to work up to the heaviest weight possible for each rep listed.  You’re allowed one retry per set.  If you miss the same rep count twice you’ll have a 0 for that particular set.  Record the sum of the weights used on successful sets.

Then,

7 Minute amrap of:
10x Power cleans 105/75#
5x Burpees over the bar

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The weight on the cleans should be very light, modify appropriately.  If we have time, we’ll split into two heats so each person can have their own judge/counter.  This will feel a bit more like an Open workout so we can get some practice.

2016 CrossFit Open at Copperhead from Copperhead CrossFit on Vimeo.


Tuesday: 2.21.17

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Kettlebell snatch technique work
With the dumbbell-in-the-Open announcement we need to try to cover as many possibilities as we can.  Kettlebell snatches and overhead squats have both showed up in previous CrossFit competitions so we’ll be covering them today.

Then,

3 Rounds for time of:
15x Pull ups
10x Kettlebell squat snatch 55/35# (5 per arm alternating each rep)
400m Run

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The kettlebell must touch the floor between each rep on the squat snatches.  They will be challenging so modify the weight and/or use a dumbbell instead.


Wednesday: 2.22.17

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Every 4 minutes for 4 rounds (16 minutes total)
9x Handstand push ups
30x Unbroken double unders
30x American kettlebell swings 35/25#
12/9 Air bike cals

Then,

One round for time of:
9x Handstand push ups
30x Unbroken double unders
30x American kettlebell swings 35/25#
12/9 Air bike cals

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Each of the first four rounds should be completed in less than 3:00.  If that’s not possible, modify the workout so it is. 

The kettlebell weight is intentionally light.  There are a lot throughout the workout (150, as a matter of fact) and we have the first 2017 Open workout in two days.  Make sure to choose a weight that isn’t going to leave you too wrecked.


Thursday: 2.23.17

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For time:
500m Row
40x Ground to overhead 45/25# plate
30 Box jump overs 24/20″ (two footed takeoff and landing for RX)
20x Backward lunge steps 45/25# plate (10 per foot)
10x Bar muscle up

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2017 Open workout live announcement will happen today at 5pm pacific time and we’ll be streaming it, just like previous years. 


Friday: 2.24.17

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Workout 17.1
For time:
10 dumbbell snatches 55/35#
15 burpee box jump-overs 24/20″

20 dumbbell snatches
15 burpee box jump-overs

30 dumbbell snatches
15 burpee box jump-overs

40 dumbbell snatches
15 burpee box jump-overs

50 dumbbell snatches
15 burpee box jump-overs
20 Minute time cap

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Saturday: 2.24.17

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3-3-3x Bench press
Record sum all 4 sets

Then,

5 Rounds for time of:
5x Chest to bar pull up
5x Bar dips
10x Pistol squats, 5 per leg alternating
10x Cals on the rower

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