Saturday

Conditioning:
Aussie hero WOD "Wood"
5 rounds for time
Run 400m
10 Burpee box jumps
10 Thrusters
Rest 1 minute

M1: 15/20
Rx: 35/45

Friday

Olympic lifting:
6x3 Hang squat clean (Focus on getting tall before changing directions down to get under the bar)

In teams of 3 complete the following for time anyhow:
100 Cal row
100 deadlifts
100 Cal air dyne
100 Shoulder to overhead
100 Air squats

M1: 50/60 and 20/30
Rx: 70/90 and 40/50

Extras:
Catch up on something you missed this week.

Thursday

Strength:
6x6 Bent over row

Conditioning:
4 minute AMRAP
5 Strict pull ups
10 Handstand push ups
15 Toes to bar
30 Double unders
Rest 4 minutes
Repeat above
Rest 2 minutes
Repeat above

Mid-line conditioning:
5 sets of max L-Sit holds on pull up bar
then 50 GHD Sit ups

Wednesday

Strength:
Back Squat
1x5 @ 75%
1x4 @ 80%
1x2 @ 90%
2x1 >90%

Conditioning:
12 minute AMRAP
10 Box jumps
10 Power clean and jerks
10 Push ups
Run 100m

M1: 20/30
Rx: 50/60

Extras:
6x3 Sott press

Tuesday

Handstand conditioning:
5x 20 second free standing partner handstands. Focus on weight shifting from fingers to heel of the palm

Conditioning: 5 Rounds for time
21 KB Swings
15 Wall balls
9 Burpee

M1: 12/16
Rx: 24/32

Extras:
8x2 Push jerk / Split jerk

Monday

Olympic lifting:
6x1 Squat snatch working up to a challenging weight. (Don't rush this)
5x2 Snatch pulls @ 100% of current 1RM

Conditioning:
5 minute AMRAP
Run 200m
10 power snatch

Rest 3 minutes

5 minute AMRAP
Run 200m
5 power snatch

M1: 20/30
Rx: 35/40
M2: 45/60

Extras:
30 minute Walk

Sunday

Strength:
4x12 Bench Press

Conditioning: For time complete the following
"Jackie"
Row 1000m
50 Thrusters
30 Pull ups

Rx: 20kg

Extras:
20 Rope climbs to the roof.

Saturday

17.5 The finale for the 2017 CrossFit Open

Friday

Handstand Conditioning:
Complete the following for 5 Reps
Handstand kick up
3-5 Second Eccentric Handstand push up. At the bottom reset
Repeat 5 times

Conditioning Part 1:
In pairs. One person completes all of one exercise. The partner takes over on the next exercise finishing all the reps. Then swaps back
12 Minute AMRAP
10x Sumo deadlift high pulls
10 Burpees
10 Power snatch

M1: 15/20
Rx: 30/40

Conditioning Part 2:
Tabata 20 seconds on 10 seconds off for 8 rounds. Meaning 4 of each exercise)
Hollow rocks
Superman Pulses

Thursday

Strength:
5x5 Overhead Squat
M2: One set of each 5,4,3,3,2,2 (Feeling good? Delete the last set of 2 and attempt a PR for 1)

Conditioning Part 1:
8 Minute AMRAP
12 KB swings
5 Burpees
12 KB Goblet squats
5 Burpees
M1: 12/16 Rx: 16/24 M2: 24/32

Conditioning Part 2:
For time row 500m

Wednesday

Barbell conditioning: 8 Minute EMOM
5x Clean and Jerks every minute

M1: 25/35
Rx: 40/50
M2: 70% of 1RM

Conditioning:
2 Minute AMRAP
Max meters weighted overhead lunge walk M1: 5/10 Huge the plate not OH Rx: 10/15 M2: 15/20
Rest 2 minute
2 Minute AMRAP
Max wall balls
Rest 2 minutes
2 Minute AMRAP
Max box jump overs
Rest 2 minutes
2 Minutes AMRAP
Max Double unders M1: Double unders Rx: Double unders M2: Double unders

Extras:
5x3 Back Squat DON'T LOSE THE SQUAT GAINS!!!!!!

Tuesday

Strength: 6x6 Inverted barbell row 

Slow and deliberate down phase. Tempo Explode up 3-5 seconds down. Add weight as required.

Conditioning: 20 Minute EMOM

Minute 1: 200m Run

Minute 2: 8 Toes to bar

Minute 3: Calorie row 12/15

Minute 4: Rest

Extras:

5x5 Strict press

Monday

Olympic lifting: Spend 10 minutes to work up to a heavy Squat clean.

Mod 1: 2 second pause in the bottom of the squat.

Conditioning:
5 Rounds for time using 80% of the weight achieved in the above Olympic lifting.
3x Power cleans
5x Front squats
7x Pull ups

Mod 2: Delete Pull up insert Ring muscle up

Extras:
3 Rounds for time
20 Plate sit ups (Make the weight difficult)
10 Box jumps. (Extra high height for box jumps. You choose height)

Sunday

Part 1:
Barbell conditioning
8 Minute EMOM
Even: 4 Clean and Jerks (70% ish)
Odd: 2 Snatch
If numbers permit set up 2 barbells.

Part 2: 8 Minute EMOM
M1: 8 L Sit DB press
Rx: 8 Handstand push ups
M2: 8m Handstand walk

Saturday

17.4

Friday

Conditioning: In pairs for 20 minutes AMRAP
One partner working at a time
Row 300m
10 Clusters
Rx: 35/45 M1: 25/35

Mobility:
Spend 15 minutes on mobility and partner stretching

Thursday

Strength:
Push press
5, 5, 3, 3, 3, 2

Conditioning: (Time cap 25 minutes)
10 rounds for time 
Running Cindy
5 Pull ups
10 Push ups
15 Squats
Run 100m

Extras:
6x3 Overhead Squat

Wednesday

Olympic lifting:
Hang power snatch 6x2 (Focus here on full hip extension and getting as tall as you can)

Pausing drop snatch 4x3 (Focus here is receiving the bar in the bottom of the overhead squat. Pause for 2 seconds in the bottom before standing up)

Conditioning:
12 Minute AMRAP
60 Double unders
30 Wall balls
15 dips

M1: 20 Double unders (Must practice doubles)

Extras:
4 rounds for time
15 GHD Sit ups
5 Laying rope pulls

(Lay flat on the ground and pull your body up the rope until you are standing as tall as possible)

Tuesday

Handstand conditioning:
40 seconds on 20 seconds off for 10 minutes
Hollow hold
Front facing handstand holds

M1: Handstand hold to be on the box in the pike position

Conditioning: With a running clock
0-4 min: Run 400m
4-8 min: 30 Box jumps
8-12 min: Run 400m
12-16 min: 30 Box jumps
16-20 min: Run 400m
20-24 min: 30 Box jumps

Monday

Strength:
Back Squat set of 5, 5, 3, 3, 2, 2

Conditioning:
5 Minute AMRAP
15 Back squat (Cleaned off the ground)
15 Pull ups
Rx: 50/40 M1: 35/25

Rest 4 minutes

5 Minute AMRAP
15/12 Cal row
15 Toes to bar

Extras:
10 Minutes to build up to a heavy clean then:
10 Minute EMOM
Even minute: 2 Cleans at the weight above
Odd Minute: 8 Deadball slams

Sunday

2 option Sunday!

Option 1:
Complete the workout from a day you missed this week.

Option:
Run 5000m

Saturday

17.3

Friday

Part 1:
In teams of 4 every 3 minutes complete
4 rounds of 30 seconds max effort on air dyne straight in to 30 seconds max effort burpees.

(You will work for 60 seconds then rest for 60 seconds. There is 60 second extra rest for whole team each round)

Part 2:
5x5 strict press <80%. (Pre fatigued. This should force you to focus on midline stability)

Part 3:
Back in your team of 4 complete a 6 minute AMRAP one team member works at a time flat out
4x 10m Shuttle.

Thursday

Olympic lifting:
Squat clean and jerk
5,4,3,2,2,1,1

Mod 1: Hang clean and jerk

Conditioning:
For time complete the following
Buy in 1000m Row / 800m run
Then 2 rounds of:
25 box jumps
25 Hand release push ups
25 Thrusters   M1: 20/30 Rx: 35/45
25 KB swings
Cash out do which ever one you didn't buy in with 1000m row / 800m run

Extras: 3 rounds of the following rest 1 minute between each exercise
20 Weighted sit ups
20 weighted back extensions.

Wednesday

Strength / Skill:
5x5 Overhead squat

If you are not all over this movement DO NOT use this time to pile the weight on. Use this time with the coach to go through the movement with a stick or light weight. Squat to a box / ball. As soon as you feel the weight shift from your heels to the ball of your foot this is as deep as you should go today. Work on mobility!!!

Conditioning:
16 minute AMRAP
10 Deadlifts
10 Toes to bar
10 Wall balls
10 pull ups

Mod 1: 40/50
Rx: 50/70
Mod 2: 90/100

Extras:
Split jerk. Work up to a heavy double then complete 6x2

Tuesday

Part 1: 3 Rounds for time

Run 400m
21 Hang power cleans
15 Step back lunge
9 Burpees over the bar

Mod1: 25/40
Rx: 35/40
Mod 2: 50/60

Part 2:

12 Minute EMOM
Even minutes: Complete 10/15 Calorie row
Odd minutes: Complete either 10 Kipping handstand push ups or 10 L Sit dumbbell press

Extras:
Squat clean with a 2 second pause at rock bottom
1x3 @ 60%
1x2 @ 70%
1x2 @ 80%
1x1 @ 90%
1x1 above 90%

Monday

Olympic lifting:

1. In 3 sets of 2 work up to a challenging power snatch. (3 working sets. Warm up first)
2. 3x3 snatch grip dead lift. Aim for over 100% of your current 1 RM snatch

Conditioning:

4 minute AMRAP
30 Double unders
15 Power snatch
Rest 4 minutes

4 minute AMRAP
30 Double unders
12 Power snatch
Rest 4 minutes

4 minute AMRAP
30 Double unders
9 power snatch

(Walk around during the rest. Don't collapse on the floor 😉) 

Rx: 35/40, 45/50, 50/60
Mod 1: 15/20, 20/30, 25/40

Extras:
Back Squat 5x3. If you can find time DO THIS!!!!!!!!

Sunday

In a rotation fashion complete each workout:

Station 1:
5 Rounds for time
5 Higher than usual box jumps
20m Prowler push add half body weight

Station 2:
4 Rope climbs to the roof
2 Legless rope climbs to the roof

Station 3:
1 minute on 1 minute off
AMRAP DB clusters

Station 4:
Tabata Double unders for max reps

Saturday

CrossFit 2017 Open 17.2

Friday

Skill:
Spend time working up to your workout weight for both Power clean and jerk and power snatch.

Barbell conditioning: In pairs
Partner grace
60 Power clean and Jerks
1 Rep alternating between partners
Straight in to
60 Power snatch
1 Rep alternating between partners

Note: Ideally you will complete this workout out with the same bar. However you are permitted to have 2 bars set up for the Clean and Snatch.

Thursday

Mobility:
15 minutes of  mobility pre hab

Conditioning:
18 minute AMRAP
10 Double unders (DU)
10 KB swings 32/24
20 DU
10 KB swings
30 DU
10 KB Swing
40 DU
10 KB Swings
50 DU
KB Swings
60 DU etc

Extras: 5x5 Front squat (5 working sets)