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Tuesday 1/9/2017

Warmup:

500 m row or 400 m run

CS/Dynamic stretch:

B warmup:

250 m row

25 jumping jacks

25 Mtn climbers

25 air squats

25 lateral jumps over bar or PVC

10 ring rows

10 pushups

Workout warmup:

10 min EMOM

3-5 Thrusters working up in weight

25 DU's

Workout:

CrossFit Open Workout 17.5
Rx-
10 Rounds for Time:
9 Thrusters (95/65)
35 Double Unders

Masters, 55+

Men use 65 lb.

Women use 45 lb.
 

Scaled-
10 Rounds for Time:
9 Thrusters (65/45)
35 Single Unders

Scaled Masters 55+: Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders
 

Endurance:

Running Cindy

25 min AMRAP

5 pullups

10 pushups

15 air squats

150 m run

Lift:

Cleans:

On the 2 min:

7x3, Squat cleans, 1 from hang+2 from ground. starting at 70% add weight as you can. they do not have to be linked.

Skill:

On the minute for 10 minutes:

Ring MU's, max set for each minute. Try and do the same amount for each minute.

Earlier Event: January 8
Monday 01/08/2018
Later Event: January 10
Wednesday 1/10/2018