Warm-up
3:00 Bike or Row
then..
2 sets
10 Tempo Goblet Squats
10 Cossack Squats
:30 Bottom Squat Hold
10 Beat Swings
10 Scap Pulls
:30 Bar Hang
Weightlifting
E90 sec for 3 sets of each
Odd Rounds: 4 Back Squats @ 75-80%
Even Rounds: 2 Back Squats @ 85-90%
Back Squat (3×4)
Back Squat (3×2)
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
