Wednesday

Part 1: Barbell cycle
10 minute EMOM 1 Bear complex per minute
1 Bear complex =
1 Power clean
1 Press (from front to back)
1 Back squat
1 Press (from back to front

You want to set the weight up at around your your 1RM push press as that is going to be the limiter in this complex.

Part 2: With a running clock
0-7 minutes run 800m
7-11 minutes run 400m
11-15 minutes run 400m
15 minutes 10m shuttle 20 times

Extras: Mid line
50 GHD Sit ups
50 Hip extensions

Tuesday

Strength:
Front squat, one set of the following
8,6,4,2,2

Conditioning:
3 minute AMRAP
3 Power clean
3 Front Squats
3 Jerks
Rest 3 minutes
3 minute AMRAP
3 Power clean
3 Front Squats
3 Jerks
Rest 3 minutes
3 minute AMRAP
3 Power clean
3 Front Squats
3 Jerks

Mod 1: Round 1 15/20. Rd2 25/30, Rd3 35/40
RX: Round 1 40/50, Rd2 50/60, Rd3 65/80

Extras:
4 sets of the following:
Max strict hand stand push ups then without rest start max kipping HSPU

Monday

Strength:
5x5 Strict press

Conditioning:
21 Thrusters
21 Toes to bar
Run 400m
15 Thrusters
15 Toes to bar
Run 200m
9 Thrusters
9 Toes to bar
Run 100m

Mod 1: 20/30
Rx: 35/45

Extras:
Snatch 4x4 Hang squat snatch
4x4 of the following One snatch grip press (Behind the head) One overhead squat

Sunday

Preference:
Catch up on a WOD missed during the week. This week was meant to be a little lighter in load so please don't wreck yourself.

Strength:
Spend 10 minutes working up to a heavy deadlift.

Conditioning:
Diane 21 - 15 - 9
Deadlift @ 60% of your about weight
Handstand push ups

Mod 1:
Delete Handstand push ups. Insert DB L sit press

Recovery:
If you have access to a pool Jump in! Complete the following:
100m easy swim
5 minutes Deep water running
Dynamic stretching (Don't hold each stretch for more than 5 seconds. Do each stretch 10 times each side
5 Minutes deep water running

If you don't have a pool go for a slow relaxing walk with a friend ;-)

Saturday

CrossFit Open 2017

Workout 17.1