The Open starts on THURSDAY!!! Have you registered? You can officially register (games.crossfit.com), or even if you do not wish to register for the Open, you should take part in the QCC Open Smackdown (https://www.facebook.com/events/1902990536604482/). Whether you do the workouts Rx or Scaled, you can contribute to your team’s score. Participation has turned the tables in the past, and will likely alter the final score again.
Also, be sure to come to the Open Live Announcement on Thursday night. Where you will get to see some great head to head competition.
Monday:
21-15-9
DB Thrusters
Chest to Bar Pull-ups
Row Cal
Additional Work:
Snatch: 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 2×1@85%
Snatch Pull: 2-2-2-2 @ 95%
Front Squat: 2@60%, 2@70%, 2@75%, 2@80%, 2@85%, 1@90%
6 Rounds Not for time:
0:45 easy Row
4 Ring Muscle ups
Tuesday:
3x 15 Kipping Handstand Pushups
Rest as needed
3 Min AMRAP:
3 Power Cleans 135/95
3 Front Squats
3 Push Jerks
Rest 3:00
3 Min AMRAP:
3 Power Cleans (175/125#)
3 Front Squats
3 Push Jerks
Rest 3:00
3 Min AMRAP:
3 Power Cleans (205/145#)
3 Front Squats
3 Push Jerks
Additional Work:
Row 3 sets of: 7x200m, :20 rest
Rest 1:00 between sets
4 Rounds for time:
21 Overhead Squats 96/65
12 Bar Facing Burpees
Wednesday:
800m Run
125 Double Unders
2,000m Row
125 Double Unders
800m Run
Additional Work:
Clean and Jerk: 2+1@60%, 2+1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 2×1@85%
Clean Pull: 2-2-2-2 @ 95%
Back Squat: 2@60%, 2@70%, 2@75%, 2@80%, 2@85%, 1@90%
5 Rounds for Time:
8 Strict Chest to Bar
8 Chest to Bar
8 Bar Muscle Ups
Rest 1:00 between sets
Thursday:
Rowing Helen:
500m Row
21 Kettlebell Swings 53/35
12 Pull-ups
Friday:
TBD based on Open 17.1
Saturday:
Open 17.1
