Monday 3-13-17
Strength:
Review Pulling from the floor for Snatch
then
Hang Snatch Pull + Hang Snatch + Full Snatch

WOD:
“Annie+?”
50-40-30-20-10
Double Unders
Situps
KBS

Tuesday 3-14-17
Strength:
Review Power clean
then
work to find heavy Double TnG Power Clean + 1 Push Jerk

WOD:
For 2 mins:
8 KB Thrusters + 8 Burpees
rest 1 min
If successful increase reps by 1 each
Repeat for 6 rounds

Wednesday 3-15-17
Strength day!:
Extended Warmup:
A) Accrue:
Monster walks
BB Hip Bridges
Clamshells

B) Back Squat
Work to find best 3rep max then
3×10 @70% of above

C) Pushup form and hollow position
5 sets
C1) 12 pushups (ring + weighted if necessary)
C2) max low ring plank hold (in hollow)

Thursday 3-16-17
Strength:
EMOTM
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips

WOD:
Tabata
-Hollow Rock Holds
OH plate lunges
-V-ups
Burpees

Friday 3-17-17
CrossFit Open workout 17.5!

Saturday 3-18-17
Strength:
Push Press
7×4

Partner WOD:
60 Power Cleans
60 Double unders
6 Rope Climbs
50-50-5
40-40-4
30-30-3
20-20-2
10-10-1

Sunday 3-19-17
Strength:
5 x 300 meters with 90 seconds rest between sets

WOD:
5 RFT
1 minute max reps Front squat (135/95)
1 minute max reps Box jumps (24/20)

Rest 2 minutes between rounds