Welcome back from the weekend… and we move into The Week of Open WOD 17.3. Clearly you are getting the rhythm of these 6 weeks and understand that Friday’s WOD gets announced on Thursday night- when you should be at The Hut with the rest of us at 5pm. Monday-Wednesday programming is ‘somewhat’ regular in terms of its focus on ‘constantly varied, functional movement, executed at high intensity’- but it is how YOU modify it to fit your cycle for the week that is key. These days can stand alone as standard CrossFit protocol if you go hard and heavy enough. But with the “KNOWN” of a competition WOD on Friday/Saturday you should obviously do what you can to be ready for the day you throw down. IF you are throwing down at all… we we recognize that many of you are not in the Open. No problem at all… keep showing up and going all out!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat, 5 reps
20 minute time limit to a heavy 5 rep set
Post heaviest set to chalkboard/journals
-then-
Tabata 3 movements; 20s work, 10s rest for max reps each of:
40/30# DB Renegade row and plank knees to elbows, 8 sets
30 second rest/transition
Hand release push ups, 8 sets
30 second rest/transition
Long legged sit ups,8 sets
Post total reps completed for each movement to chalkboard/journals
5pm Open Training Hour
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand/push-ups skill work and practice
-then-
Two rounds for time of:
50/35kg push press, 25 reps
50 air squats
800m run (bike 1.2 miles then row 1000m for non-runners Rx)
Post time and load to chalkboard/journals
5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, 4 and 6pm
On a 15 minute running clock complete as many total rounds and reps as possible of:
25 double unders
15 KB swings (24/18kg- American)
5 deadlifts (90/65kg)
Rest for exactly one minute at the end of each three minute block
Pick up work at the place you left off in previous round.
5pm Open Training Hour
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper OR Create rounds of your choice for time of:
60 box jumps (30/24″)
80 DB floor presses (40/30#)
100 cal row
Post time and method and scaling to chalkboard/journals
5pm Open Annoucement- get your guess in the can
Friday’s 17.3 at 7 and 9am, 3 and 5pm
TBA
Saturday 17.3 Event
8am open, 8:30am first heat
