RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN?
Monday 2/13/17
1.
As many rounds & reps as possible in 16 minutes of:
1 Rope Climb
5 Burpees
7 Goblet Squats 70/53
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
Tuesday 2/14/17
1.
Bench Press
3-3-3-3-3
2.
4 Rounds for Quality of:
:15 L-Sit Hold
15 Sit-Ups, GHD or Abmatt
Wednesday 2/15/17
1.
5 Rounds for Time of:
9 Back Squats
5 Pull-Ups
3 Chest-to-Bar Pull-Ups
1 Bar Muscle-Up
Thursday 2/16/17
1.
As far as possible in 20 minutes of:
1 Snatch Complex 155/105
6 Alternating Pistols
8 Push-Ups
*add 1 snatch complex each round
Friday 2/17/17
1.
As many round & reps as possible in 14 minutes of:
7 Muscle-Ups (rings)
50 Wall Ball Shots 20/14
100 Double-Unders
Saturday 2/18/17
1.
For Time:
1k Row
10 x 20m Shuttle Run
30 Hang Power Cleans 95/65
750 Meter Row
20 x 20m Shuttle Run
20 Hang Power Cleans 95/65
500 Meter Row
30 x 20m Shuttle Run
10 Hang Power Cleans 95/65
Sunday 2/19/17
1.
Teams of 2
20 Rounds for Time of:
10 KBS, American 70/53
10 Sit-Ups
*every 3 minutes perform 100 meter fireman’s carry, 50 meters each