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17.3

Outerbridge CrossFit – CrossFit

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

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

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

Romwod

Outerbridge CrossFit – CrossFit

Coach Mobility (No Measure)

47min Romwod “Warrior Series”

Metcon (Time)

[6:30pm CLASS ONLY]
3ROUNDS FOR TIME:

15 cal airdyne

15 power snatch [75/55]
______________________

FOR TIME:

40 HSPU

20 Back Sq [225,155] *rack

10 rope climbs

______________________

4ROUNDS FOR TIME:

11 BFBurpees

9 Power Cleans [155/105]
[Rest 5 b/w workouts] Do not show up to HT if you do not know how to scale your workouts on your own. HT is a higher skill level class, come in ready to throw down. No complaints, no questions!

030817

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll low back, couch stretch + classic warmup

Metcon

Metcon (Time)

4 rounds for time of:

7 deadlifts [275,205]
14 chest 2 bar pull-ups

7 ball slams [100+, 50+]
14 weighted sit-ups [50,35]
600m run

030717

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

hip flexors, quads

Coach Mobility (No Measure)

2min pigeon ea.

Weightlifting

Back Squat (10-8-6-4-2)

Metcon

Metcon (Time)

For Time:

150 double unders

30 knees 2 elbows

20 power cleans [185/125]
30 front squats [135/95] [5 lateral burpees anytime a barbell movement is broken up]

Auxiliary

Coach Ab’s (75 Jane Fondas Ea.)

Nate

Outerbridge CrossFit – CrossFit

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Have fun!

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

For time with a partner!

4 rounds of:

80/60 cal row, bike or ski split as needed

50 sit ups ea.

20 power cleans @155/105 (5 rep split)

[if for some reason there is a clog on rowers go to bike or ski, unless you are choosing one of those pieces anyway!]
REMINDER! OPEN WORKOUTS ARE TO BE DONE ONLY DURING CLASS TIMES ON THURSDAY NIGHT or FRIDAY ALL DAY! If for some reason you missed that you can do during ONLY open gym times if you have someone to judge you!

17.2

Outerbridge CrossFit – CrossFit

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

030217

Outerbridge CrossFit – CrossFit


March

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll + classic + clean progression

Weightlifting

Hang Power Clean (15min of practice)

Metcon

Metcon (Time)

3 rounds for time of:

2 flights + 1 hallway

21 situps

42 _____________ [53/35’s]
6 power cleans [205/125]
12 pushups [2 count at top]
Rx+ Options:

Situps =T2b

PC’s= 225/155

Pushups = 6 Ring Mu’s

022817

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

upper back, lats

Dynamic Warm Up (No Measure)

TBD by Coach
500m row +classic dynamic

Weightlifting

Overhead Squat (5,5,5+@65,75,85% of 90% +10-20lbs)

Metcon

Metcon (Time)

For Time:

50 wall balls

100 double unders

40 wall balls

80 double unders

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