CROSSFIT GAMES OPEN WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift…
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WEDNESDAY 170315
Hang Squat Clean Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme
MONDAY 170313
10k Meter Row
FRIDAY 170310
Choose a workout from the week not yet completed and log your results on that day’s post (ProvFit or Non Nobis workouts). For those registered for the Open, you may want to avoid the pull-up bar;-)
THURSDAY 170309
Workout of the Day “JT” 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups
WEDNESDAY 170308
Workout of the Day Deadlift Find your 1 rep max. Use a 3-3-2-2-2-1-1-1-1-1 rep scheme
TUESDAY 170307
Workout of the Day Complete as many rounds as possible in 20 minutes of: 65 pound push press, 12 reps 10 pull-ups
MONDAY 170306
Workout of the Day “Grace” 30 reps for time: Clean and Jerk,135/95) then Max duration handstand hold
FRIDAY 170303
Workout of the Day Make-up day Choose a workout that you may have missed from previously in the week and complete it. Log your results on that day’s post.
THURSDAY 170302
Workout of the Day For time: 30 Muscle-ups Use minimal to no banding on a bar if you cannot do muscle-ups on rings. If unable to perform banded bar muscle-ups, use a 3:1 ratio of pull-ups and dips to muscle-ups.…