Squad 17.3
ARTICLES
+ Facebook Event – VERSUS X Intergym Throwdown – Foundation CrossFit
+ The night before Versus (Friday) we will show The Fittest On Earth: A Decade of Fitness, the newest from CrossFit Films at 7:30pm
CrossFit WOD for Tuesday 3/14
AMRAP in 20:00
8 dips
9 kettlebell swings, 24/16kg
10 toes-to-bar
9 push press, 52/34kg
8 burpees
Post scores to whiteboard!
HellaFit WOD
Lindsay C, Gina M, Nadia T
Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas
Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.
ARTICLES
+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus
CrossFit WOD for Monday 3/13
bench press 4x3x85%
AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups
etc.
Post score to whiteboard!
NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.
Olympic Weightlifting WOD
lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank
Kettlebell WOD
Ground Force
Drills for perfecting swings
CrossFit WOD for Sunday 3/12
YGIG 10-to-1 for time:
deadlift (1.5x)
bench press (1x)
clean (.75x)
Fitness = 40/30kg, Rx = 55/40kg, Performance = 70/50kg
Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.
Post scores to whiteboard.
HellaFit WOD
The DOWNHILL
for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints
CrossFit WOD for Saturday 3/11
in partners, for time:
90 burpees
80 situps
70 perfectly vertical kettlebell swings
60 HR pushups
50 synchro kettlebell lunges
400m farmer’s carry together
In this workout each pair will have a pair of kettlebells. They may not touch the ground, otherwise the entire workout starts from scratch.
Post time to whiteboard.
Some things to note for tomorrow:
1. Athletes with a 1RM SNATCH at 59/39kg or lower will be doing the Scaled Division workout. Athletes with a 1RM SNATCH of 60/40kg or greater will do the Rx Division workout.
2. For logistical reasons all athletes who don’t agree with Item 1 should do 17.3 today (Friday) if they’d like to see how far they can get into the workout. We want PRs in pullups and snatches. If you’re concerned about “getting your workout in” then you have from April through February, until the next CrossFit Games Open comes around, to do so.
3. We will have 13 lanes per heat: 5 Rx/Scaled Women, 5 Rx/Scaled Men, 3 Rx-only Men. Our goal is a spread that about half scaled and half Rx each heat.
Questions? Concerns?
This is the recommended loading for a scaled women’s bar.
This is the recommended loading for a scaled men’s bar
Watching Castro explain the workout scheme
ARTICLES
+ CrossFit Open 17.3 Prep, Tips, and Strategy – The Movement Fix
CrossFit WOD for Champagne Friday 3/10
Rx Division
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg
*If all reps are completed, time cap extends by 4 minutes.
Scaled Division
Prior to 8:00, complete:
3 rounds of:
6 jumping (chin-over-bar) pullups
6 squat snatches, 20/15kg
Then, 3 rounds of:
7 jumping (chin-over-bar) pullups
5 squat snatches, 34/25kg
*Prior to 12:00, complete 3 rounds of:
8 jumping (chin-over-bar) pullups
4 squat snatches, 43/29kg
*Prior to 16:00, complete 3 rounds of:
9 jumping (chin-over-bar) pullups
3 squat snatches, 52/34kg
*Prior to 20:00, complete 3 rounds of:
10 jumping (chin-over-bar) pullups
2 squat snatches, 61/43kg
Prior to 24:00, complete 3 rounds of:
11 jumping (chin-over-bar) pullups
1 squat snatch 70/47kg
*If all reps are completed, time cap extends by 4 minutes.
Scaled Division Note: Squat snatches or power snatches with overhead squats permitted.
Post results to whiteboard!
Olympic Weightlifting WOD
lifts: overhead squats, snatch + snatch balances, clean + front squat + jerk
accessories: partner leg lifts, back hyperextensions, downward dog
Paul L and Eli S
In today’s You Go I Go each round should be performed as fast as humanly possible.
CrossFit WOD for Thursday 3/9
YGIG 12 rounds for time:
150m row
15 kettlebell snatch, 24/16kg
15 burpees
Post teams and times to whiteboard!
HellaFit WOD
