February 2017

The 2017 CrossFit Open is just 7 days away. If you haven’t entered yet, click HERE to create an account and get amongst it! STRENGTH Deadlift 4 x 3 rep WOD 10 Shoulder to overhead (50/35) 10 Kettle bell swing (24/16) 40 Double under 5 rounds (14 minute cap)

STRENGTH Snatch 5 x 2 rep WOD 6 S/A Dumbbell overhead lunge (20/15) 6 S/A Dumbbell snatch First round use your left arm, second round right arm. 8 minutes, as many rounds as possible Throwing in a few more Dumbbell movements so you’re all prepared for anything. Theses shouldn’t be as nasty as the DB

GYMNASTICS Handstand roll out L-sit Ring Hold 4 rounds WOD Clean & Jerk 1 every 20 seconds, 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and your

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STRENGTH Weighted push up Barbell row 4 x 3 rep WOD 50 Box jump 40 Chest to bar pull up 30 Overhead squat (50/35) 20 Dumbbell burpee thruster (20/15) 15 minute cap Scale the C2B to 1/2 reps or similar if you can do them, otherwise normal pull ups or jumping pull ups.

GYMNASTICS Tabata Toe to bar Tabata Hollow rock 4 rounds of each STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Workout’ 20 Clean & Jerk (50/35) Pull up bar hang Run 200 20 Burpee Overhead barbell hold Run 200 18 minutes, as many rounds as possible 1 person must be hanging from the pull up bar

STRENGTH Overhead dumbbell lunge 5 x 6 rep Looks like there will be dumbbells in the open this year so we’ll try to cover most of the movements we can identify as possibles. 2 x dumbbells overhead requires a lot more stabilising than a barbell. WOD 2 Snatch 5 Muscle up 30 Double under 6

GYMNASTICS Tabata handstands STRENGTH Clean 4 x 3 rep WOD Row 500 Run 400 30 Burpee 20 Power clean (70/45) 10 minute cap