07.03.2017

5. Mar 2017 by crossfitstraubing in WOD 1430

Warm-up:
20-20-20-20

EMOM 5
30 Mountain Climbers
30 Flutter Kicks

5 min. Mobility

Applied Strength:

3 Rounds for Time of:
7 Power Cleans (@70% from Yesterday)
10 Pull-ups
13 Push-ups

GPP:

Shoulder Press 5×2

CrossFit Games Open 17.2
As many reps as Possible in 12 min. of:
2 Rounds of:
50-ft. weighted Walking Lunge 50lbs/35lbs
16 Toes to bars
8 Power Cleans 50lbs/35lbs
Then, 2 Rounds of:
50-ft. weighted Walking Lunge 50lbs/35lbs
16 Bar Muscle-ups
8 Power Cleans 50lbs/35lbs

CrossFit Games Open 17.2 Scaled
As many reps as Possible in 12 min. of:
2 Rounds of:
50-ft. weighted Walking Lunge 35lbs/20lbs
16 hanging knee-raises
8 Power Cleans 35lbs/20lbs
Then, 2 Rounds of:
50-ft. weighted Walking Lunge 35lbs/20lbs
16 Chin-over-bar pull-ups
8 Power Cleans 35lbs/20lbs