RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN?
Monday 2/6/17
1.
Overhead Double DB Walking Lunges
8-8-8-8-8
2.
As many rounds & reps as possible in 20 minutes of:
10 Left Arm DB Overhead Walking Lunges 50/35
8 Burpees
10 Right Arm DB Overhead Walking Lunges 50/35
8 Chest-to-Bar Pull-Ups
Tuesday 2/7/17
1.
Deadlift
1-1-1-1-1
2.
Double-Under Practice
Choose one of the following
a. 5 sets of 50 unbroken
b. 6 sets of 30 unbroken
c .7 sets of 20 unbroken
d. 8 sets of 10 unbroken
e. 8:00 of practice for total reps
Wednesday 2/8/17
1.
A. Pause Front Squat
B. High Pull + High Hang Squat Clean + Hang Squat Clean
C. Squat Clean
* Spend 8 minutes on each
2.
3 Rounds for Time of:
25 Box Jumps 24/20
20 Front Squat 115/75
15 Handstand Push-Ups
rest 2 minutes between rounds
Thursday 2/9/17
1.
Muscle-Up Practice, Bar & Rings
2.
10 rounds of:
:30 Calorie Row
:30 Rest
:30 Toes-to-Bar
:30 Rest
*2 minute break after 5th round
Friday 2/10/17
1.
Nancy
5 Rounds for Time of:
15 Overhead Squats 95/65
400 Meter Run
Saturday 2/11/17
1.
Teams of 2
As many reps as possible in 7 minutes of:
Bar Muscle-Ups
Deadlifts 95/65
*Switch as needed
-Rest 1 minute-
As many reps as possible in 7 minutes of:
Toes-to-Bar
Shoulder-to-Overhead 95/65
*Switch as needed
Sunday 2/12/17
1.
As many reps as possible in 25 minutes of:
500 Meter Row, 35 Power Snatches 45/35
500 Meter Row, 25 Power Snatches 65/45
500 Meter Row, 15 Power Snatches 95/65
500 Meter Row, 10 Power Snatches 135/85
500 Meter Row, amrap Power Snatches 155/115