WOD

3.29.17 – Wednesday

101

SKILL/STRENGTH
Bench Press technique then…
Bench Press
OT2MX6
3-1-3-1-3-1

METCON
For Time:
25-20-15-10
Hang Power Snatch 75/55
Box Jumps 24/20
Deadlift 115/85

CROSSFIT

SKILL/STRENGTH
Bench Press
OT2MX6
3-1-3-1-3-1

METCON
For Time:
25-20-15-10
Hang Power Snatch 75/55
Box Jumps 24/20
Deadlift 115/85

3.28.17 – Tuesday

NEWS

Congratulations to our Spirit of the Open winners for 17.5:

SPIRIT OF THE OPEN
Marissa Casorio, Zach Noftz & Bobby Gresham
(All three of these athletes pushed themselves to do the workout RX and warriored through the double unders, amazing job and such a great example of persistence and heart!)

Congratulations to our top 17.5 finishers:

Men’s RX:
1. John Ryle
2. Mike Zemanski
3. Ignacio Granja

Women’s RX:
1. MaryKay Dreisilker
2. Miken Trogdon
3. Megan Economides

101

SKILL/STRENGTH
Front Squat Technique then…
OT2Mx6
Front Squat
3-1-3-1-3-1

METCON
AMRAP 8
10 Push Press 115/75
5 Bar Facing Burpees

Rest 4min

AMRAP 8
200m Row
15 KBS (70/55)

CROSSFIT

SKILL/STRENGTH
OT2Mx6
Front Squat
3-1-3-1-3-1

METCON
AMRAP 8
10 Push Press 115/75
5 Bar Facing Burpees

Rest 4min

AMRAP 8
200m Row
15 KBS (70/55)

STRENGTH

Week 3 of 8

Power Snatch + Snatch: 1x(2+1) 65% 2x(1+1) 70% 3x(1+1) 75%
Power Clean + Clean: 1x(2+1) 65% 2x(1+1) 70% 3x(1+1) 75%
Rack Power Jerk + Split Jerk: 1x(2+1) 70% 1x(2+1) 75% 3x(1+1) 80%
Back Squat: 1×5 60% 1×5 70% 1×4 75% 2×3 80%

3.27.17 – Monday

NEWS

Congrats to all of you who have finished the Open! Please remember to get your scores into games.crossfit.com before 7pm CT tonight.

101

SKILL/STRENGTH
Snatch and Overhead Squat aTechnique then
3 Power Snatch + 3 OHS

METCON
3 RFT:
21/15 Cal Assault Bike
15 Pull-ups
9 Burpees

CROSSFIT

SKILL/STRENGTH
OT2Mx6
3 Power Snatch + 3 OHS

METCON
3 RFT:
21/15 Cal Assault Bike
15 Pull-ups
9 Burpees

 

3.26.17 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE
“Waterless Triathlon”
2k Row
200 AB Cals
1 mile run
*If too cold to run outside finish with 1,600 m Row

STRENGTH

Week 2 of 8

Clean & Jerk: 2×2 60% 1×2 70% 3×2 75%
Snatch High Pulls: 4×2 100%
Snatch: 2×2 60% 1×2 70% 3×2 75%
Back Squat: 1×5 65% 1×5 75% 1×4 80% 2×3 85%

3.25.17 – Saturday

NEWS

Join us today starting at 2 p.m. at West End (1326 West Madison) afterwards to celebrate the end of a great 2017 CrossFit Open season and to toast to our accomplishments!

8 a.m., 9 a.m., 10 a.m. – CROSSFIT OPEN HEATS

Workout 17.4

RX
10 rounds for time of:
9 thrusters (95/65)
35 double-unders

SCALED
10 rounds for time of:
9 thrusters (65/45)
35 single-unders

3.24.17 – Friday

NEWS

Make sure to sign up for a heat in Zen Planner if you plan to complete 17.5 on Friday or Saturday!

And join us afterwards to celebrate our accomplishments at West End (March 25, 2 p.m.)

101

SKILL/STRENGTH
Gymnastics Conditioning
3 Sets of:
3 Kipping Pull-ups + 3 C2B Pull-Ups + 3 Bar muscle ups
*Rest 1 Minute between sets
*Hardest variation without dropping from the bar for the entire complex

EMOM 8
M1: 10 Pistols
M2: 10 Handstand Push-ups (Hardest Variation)

METCON
AMRAP 8
5 T2B
5 KBS (70/55)
5 Burpees

CROSSFIT

SKILL/STRENGTH
Gymnastics Conditioning
4 Sets of:
3 Kipping Pull-ups + 3 C2B Pull-Ups + 3 Bar muscle-ups
*Rest 1 Minute between sets
*Hardest variation without dropping from the bar for the entire complex

EMOM 8
M1: 10 Pistols
M2: 10 6-inch Deficit Handstand Push-ups (Hardest Variation)

METCON
AMRAP 8
5 T2B
5 KBS (70/55)
5 Burpees

3.23.17 – Thursday

NEWS

Workout 17.5 of the CrossFit Games Open will be announced tonight at 7 p.m. central time. Make sure to sign up for a heat in Zen Planner if you plan to complete 17.5 on Friday or Saturday!

And join us afterwards to celebrate our accomplishments at West End (March 25, 2 p.m.)

CROSSFIT

Rest/Recovery/Skill/Make Up Day

101

STRENGTH/SKILL
Double Under Technique

METCON
AMRAP 14
25 Wallballs
25 Double Unders
25 Sit-ups
25 Double Unders

STRENGTH

Week 2 of 8

Hang Snatch: 1×3 65% 2×2 70% 3×2 75%
Clean Deadlift + Shrug: 4×2 100%
Clean + Power Jerk: 1×3 65% 2×2 70% 3×2 75%
Front Squat: 1×5 55% 1×5 65% 1×4 75% 2×3 80%

3.22.17 – Wednesday

NEWS

Please remember to register for a heat for this coming Friday and Saturday! And join us afterwards to celebrate our accomplishments at West End (March 25, 2 p.m.)

101

SKILL/STRENGTH
Sumo Deadlift technique then…
Sumo Deadlift
OT2MX6
3-1-3-1-3-1

METCON
“Cindy”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

CROSSFIT

SKILL/STRENGTH
Sumo Deadlift
OT2MX6
3-1-3-1-3-1

METCON
“Cindy”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

3.21.17 – Tuesday

NEWS

Congratulations to our Spirit of the Open winners for 17.4:

SPIRIT OF THE OPEN
Courtney Lee & Miken Trogdon
(Both Miken and Courtney were in on Friday night and Saturday morning to help judge and cheer on fellow members. They also both crushed the workout, great job you two!)

Congratulations to our top 17.4 finishers:

Men’s RX:
1. Stephen Hoesley
2. John Ryle
3. Mike Zemanski

Women’s RX:
1. Miken Trogdon
2. MaryKay Dreisilker
3. Megan Economides

Please remember to register for a heat for this coming Friday and Saturday.

And don’t forget about our post-opens party at WestEnd on Saturday, starting at 2 p.m.!

101

SKILL/STRENGTH
Strict Press Technique then…
OT2Mx6
Strict Press
3-1-3-1-3-1

METCON
Teams of 2:
3RFT:
50 Cal Row
50 Hang Power Cleans (95/65)
50 Front rack in-line Lunges (95/65)
*Split reps as needed

CROSSFIT

SKILL/STRENGTH
OT2Mx6
Strict Press
3-1-3-1-3-1

METCON
Teams of 2:
3RFT:
50 Cal Row
50 Hang Power Cleans (115/85)
50 Front rack in-line Lunges (115/85)
*Split reps as needed

STRENGTH

Week 2 of 8

Hang Snatch: 1×3 60% 2×2 65% 3×2 70%
Hang Clean: 1×3 60% 2×2 65% 3×2 70%
Rack Power Jerk + Split Jerk: 1x(2+1) 70% 1x(2+1) 75% 3x(1+1) 80%
Back Squat: 1×5 55% 1×5 65% 1×4 70% 2×3 75%

3.20.17 – Monday

101

SKILL/STRENGTH
Clean and Jerk Technique then…
OT2Mx6
3 Power Cleans + 3 Front Squats + 3 Jerks (Ascending)

METCON
AMRAP 12
3 Burpee CTB’s
12 Push Press (135/95)
50 double-unders

CROSSFIT

SKILL/STRENGTH
OT2Mx6
3 Power Cleans + 3 Front Squats + 3 Jerks (Ascending)

METCON
AMRAP 12
3 Ring Muscle-Ups
12 Push Press (135/95)
50 double-unders