Welcome to the final week of the Official CrossFit Open. Of course, we continue into the following week… with our Intramural Open that is on Saturday April 1st at 8:30am.
Congrats to all who suffered through 17.4 together with the group. That 55 calorie row is brutal… but thanks goes to the deadlifts and the wall ball shots- which really know how to set you up for some difficult times on the rower!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds each for time of:
2x10m sled push at 180/135#
200m sand bag carry at 80/60#
15 pull ups
15 push ups
Rest as needed between rounds
Post time for EACH ROUND to chalkboard/journals
5pm Open Training Hour- practice for 17.5, but what will it be?
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 RM
20 minute time limit to establish a 3 rep max (from rack)
-then-
“Isabel”
60/45kg power snatch, 30 reps for time
Post load and time to chalkboard/journals
Compare to Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011
5pm Open Training Hour- remember last year you said you’d have bar muscle ups and handstand push ups by the start of the 2017 Open?!
Wednesday’s WOD at 7 and 9am, 4 and 6pm
DB Strength complex- Short Stack
Three rounds NOT for time of:
5 DB deadlifts- AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post heaviest load to chalkboard/journals
We have recently done the full 5 round version on Oct 252017, July 18 2016, March 21 2016, August 12 2015, April 22 2015
DB Strength complex- Short Stack
Three rounds NOT for time of:
5 DB deadlifts- AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post heaviest load to chalkboard/journals
We have recently done the full 5 round version on Oct 252017, July 18 2016, March 21 2016, August 12 2015, April 22 2015
Work your way beyond your PR at this in your third and final set
-then-
Turkish Get Up
15 minutes to set a new 1RM, right and left
Post load to chalkboard/journals (PR board?)
-then-
Short Finisher-unspecified
5pm Open Training Hour… final prep before tomorrow’s Open announcement
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper for time of:
1000m row
80 anchored sit ups
80 supermans
Run 800m
Bike 1.2 miles (this one is the “floater” movement… do it when ever you want within the chipper)
Post time to chalkboard and journals
17.5 Open Announcement at the Hut at 5pm- the FINAL official CFGames Open WOD
Keep in mind that CrossFit Malibu has a 17.6 that is run on Saturday April 1st from 8:30am until 11am- and that is NOT an April Fools Joke!
Friday’s 17.5 at 7 and 9am, 3 and 5pm
For practice or For Real.
Saturday’s 17.5 CrossFit Malibu Intramural Open Competition begins at 8am
