Author page: thorbeckes

Friday, March 17th

Please make sure you know the movement standards PRIOR to completing and judging this workout. A full description of the movement standards can be found HERE Tips for 17.4 can be found HERE Performance  A) 4 sets of: Overhead Squat x 5 reps...

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Thursday, March 16th

Performance and Competition  A) 3 sets of: Dumbbell/Kettlebell Front Squat x 8-12 reps rest 30 seconds  Bear Crawl x 30 meters rest 60 seconds  B) 3 sets of: Dumbbell Bench Press x 8-12 reps rest 30 seconds  Bent Over Barbell Row x 10-15 reps...

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Wednesday, March 15th

Performance A) Every 2 minutes, for 14 minutes (7 sets): 1 Clean Lift-Off + 1 Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso...

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Tuesday, March 14th

Performance  A) 3 sets of: Split Squat x 6-8 reps each leg. Load with dumbbells. Goal is 15-25% Body Weight in each hand rest 30 seconds Side Plank x 30-60 seconds each side rest 30 seconds B) 5 sets of: 15 Wallballs 20/14 10 Deadlifts 155/115 5...

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Monday, March 13th

Performance A) 12 minutes to build to a heavy single Strict Press Then…. B) 3 sets of: Strict Press x 3 reps at 90% of todays heavy single. C) In teams of 2, alternate whole rounds to complete 5 rounds each 16 Pull Ups 18 Push Ups 50 Double...

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Saturday, March 11th

Is the CrossFit Open All About Conditioning? -The Russells Warm-Ups, Cool-Downs, What Works, What Doesn’t -NY Times Performance A) In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes...

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Friday, March 10th

Open workout 17.3 movement standards Performance A) 12 minute AMRAP 6 Strict Pull-Ups 12 Alternating Single-Arm Dumbbell Snatches 12 Walking Lunges with Dumbbell Waiter’s Carry (Left) 12 Walking Lunges with Dumbbell Waiter’s Carry (Right) B) 3...

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Thursday, March 9th

Performance and Competition A) 5 sets of: Deadlift x 5 reps rest 30 seconds Strict Dip x 10-20 reps rest 60 seconds Load the deadlift at 60,65,70,75 and 80% B) 3 rounds for times 20 alternating pistols or weighted walking lunges 30 Russian Swings...

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