CROSSFIT
Open 17.1
For time: (cap 20)
10 Dumbbell Snatch 50/35
15 Burpee Box Jump-Over 24/20
20 Dumbbell Snatch
15 Burpee Box Jump-Over
30 Dumbbell Snatch
15 Burpee Box Jump-Over
40 Dumbbell Snatch
15 Burpee Box Jump-Over
50 Dumbbell Snatch
15 Burpee Box Jump-Over
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STRONGFIT
Cycle 2/Week 1
Deadlift
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8-12 Lat Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
Back Extesnion
3×12 (0)
3 rounds:
80yd Sled Pull (M)
80yd Farmers Carry (M)
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
12 Med Ball Squat Clean
9 Bicycle Crunch (each side)
6 Lateral Ball Slam
“14.4”
AMRAP 14:00
60 Calorie Row
50 Toes to Bar
40 Wall Ball 20/14
30 Power Clean 135/95
20 Muscle-up
Tempo Front Squat (:03 eccentric)
2-2-2-2-2
(increasing load – priority is position and tempo)
4 rounds:
Minute 1 – 4 KB Hang Snatch (each arm) 53/35
Minute 2 – 4 KB Hang Cluster (left arm) 53/35
Minute 3 – 4 KB Hang Cluster (right arm) 53/35
Minute 4 – Rest
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POWERBUILDING
Cycle 4/Week 4 (deload)
Deadlift
40% 1×8
50% 1×5
60% 1×3
70% 5×1
Rack Pull
70% 1×1
75% 1×1
80% 1×1
Bent Barbell Row
8(L) 8(M) 8(MH)
Rear Delt Fly
2×15 (M)
Incline Sit-up
2 sets (pick reps)
(increase reps each week)
“Better pass boldly into that other world, in the full glory of some passion, than fade and wither dismally with age.”
~James Joyce
