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Competition 02-20-2017

Monday 2/20/2017

Skill

EMOM for 10 Minutes
3 Push Press

Metcon 1

AMRAP in 10 Minutes
10 Burpees
10 Left Arm Dumbbell Snatches 50/35lb
10 Right Arm Dumbbell Snatches 50/35lb

Metcon 2

For time
1000M Row
50 Kipping HSPU
30 Two arm dumbbell clean and jerks 50/35 lb

Strength

Every 90s for as long as possible
20 Double Unders then 1 Squat clean + 1 Front Squat

Gymnastics 

EMOM for 10 Minutes
2 TnG Power Cleans + 2 Muscle Ups

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Tuesday 2/21/2017

Strength

5×5 Deadlift ~80%

Metcon

5 rounds for time
15 Kettlebell Swings 32/24kg
12 Push-Ups
9 Goblet Squats 32/24kg

Skill

AMRAP in 5 Minutes
5 TnG Power or Muscle Snatch 75/55 lb

Gymnastics 

for time *
30 Strict HSPU
30 Kipping HSPU
*20 Double Unders EMOM

Accessory

For time
21-15-9
Strict Pull Up
Strict Ring Dip

Recovery 

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Wednesday 2/22/2017

Accessory

EMOM for 10 Minutes
[odd] Strict Pull Ups
[even] Rest

Metcon

3 rounds for reps with 1 minute at each station

Row for Calories
Double Unders
Hang Power Cleans 135/95lb

Skill

6x45s
1 squat snatch 70%
1x45s rest
5x45s
1 squat snatch 75%
1x45s rest
4x45s
1 squat snatch 80%

Strength

Back Squat
5×5
60,65,70,75,80%

Gymnastics

AMRAP in 1 Minute Muscle Ups
Rest 1 Minute
AMRAP in 1 Minute Muscle Ups
Rest 1 Minute
AMRAP in 1 Minute Muscle Ups

Recovery

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Thursday 2/23/2017

Skill

Alternating tabata of

Hollow Rocks
Super Man Hold

Metcon

AMRAP in 20 Minutes

30 Overhead Walking Lunge Steps 45/25 lb
400M Run
50 Sit-Ups

OR
If you need a Recovery day:

Recovery

On the Assault Air Bike
Perform the
1:40/:20 …9 program (you will have to set this timer up yourself)
this is 9 total rounds with 2 minutes rest after the 5th round

Friday – 2/24/17

Rest

Saturday – 2/25/17

CrossFit Games Open 17.1

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