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metcon

3/10/17

Old School Warmup

2 minutes of rowing
2 minutes of DU work
2 minutes foam roll
2 minutes stretching

Squat Snatch (3 reps every 2 minutes x 6 rounds)

Odd minutes = pull up work

CrossFit Games Open 17.3 Scaled (AMRAP - Reps)

Prior to 8:00, complete:
 3 rounds of:
 6 jumping chin-over-bar pull-ups
 6 squat snatches (45# / 35#)
 Then, 3 rounds of:
 7 jumping chin-over-bar pull-ups
 5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
 8 jumping chin-over-bar pull-ups
 4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
 9 jumping chin-over-bar pull-ups
 3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
 10 jumping chin-over-bar pull-ups
 2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
 11 jumping chin-over-bar pull-ups
 1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

3/9/17

Squat Warm Up 3

2 rounds of 10m each:
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissor Kicks
-Scorpions

~then~
2-3 lengths forward and back, banded walk

Finish with 10-15 banded pullaparts and 20-30 seconds each side spiderman stretch

Finish with front rack mobility work (or ankle if FR is good)

Front Squat (8,8,5,5,3)

Metcon (AMRAP - Reps)

:30/:30 work/rest x 5 rounds each of:

-ball slams (30/20)
-hollow body rocks
-calorie bike
-hollow body rocks

*scale rocks to holds if needed.. (for score purpose, you get 1 "rep" for every 3 seconds held)
**complete all 5 rounds of each movement before moving on