W9D1
Overhead squats
1-1-1-1-1-1-1
Shoulder press
1-1-1-1-1
Push press
1-1-1-1-1
Push jerk
1-1-1-1-1
Note: For the shoulder press, push press and push jerk, you can only go up across all 3 movements
Strength/ Conditioning
Every 90 seconds for 5 sets
6 clean and jerk 135/95
Note: Touch and go, as fast as possible
Strength
Front squats
5-5-5-5-5
Maintenance/ Mobility 3 levels
Absolutely no clue what you’re doing: 0 min
Scaled: 5 min
Rx: 10 min
Join us Thursday night at 6pm for the 17.4 live announcement and for the ultimate matchup, Jenn vs Kristen vs Mark vs Manson
Strength
Deadlifts (Touch and go)
3-3-3-3-3
METCON
For time:
1000m row
5 rounds of:
30 double unders
20 pistols
10 Kettlebell swing 70/53
1000m row
For time:
10-9-8-7-6-5-4-3-2-1
Hang power cleans 95/65
Thrusters 95/65
Burpees over the bar
Note: This looks terrible on paper but in reality it will probably feel only half as bad as you think it will be
W8D3
Power cleans (Build to max)
2-2-2-2-1-1-1-1
6 sets (Build to max)
1 hang squat cleans + 2 jerks
Push press (Build to max)
1-1-1-1-1-1
Maintenance/ Mobility
Shoulders and hips openers
*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
Click on the link for details
Testing in the week of April 2nd, PR time
Power snatch
2-2-2-2-1-1-1-1
Snatch balance (Aim for your 1rm power snatch)
1-1-1-1-1-1-1
Back squat (3sec pause at bottom)
3-3-3-3-3
Acc work
50 ghd sit ups
Join us at 6pm for the live announcement of 17.3 and watch Jon, Marty and Brian for the ultimate showdown
Strength
Split jerk (3 sec pause at the dip)
3-3-3-3-3
Note: Aim for the same or heavier than last week 5×5
METCON
For time:
21-15-9
Sumo deadlift high pulls 95/65
Knees to elbows
Shoulder to overhead 95/65
Note: Each round starts with a 200ft shuttle run
Awesome fact: CrossFit Calgary and CrossFit Pyro are doing the same WOD. Can we beat them? Let’s post our scores on our website comment section
Skills
10min EMOM alt min
2 leg less rope climbs
Max distance handstand walk
METCON
10min AMRAP
5 chest to bar pull ups
10 burpees
Note: If you have a weight vest, wear it
