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(Competition)Warm-up: (10-12 min)Set up and complete 2-3 rounds of 17.5 movements with fewer reps. WOD: CrossFit Games Open Workout 17.5 10 Rounds for Time of: 9 Thrusters (95/65) 35 Double-unders Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. […]

(Practice / Glycolytic 2-5 min bursts) (Active recovery)Warm-up: Complete 2 rounds (not for time) (10-12 min) 250m Row / 10 PVC pass-throughs / 10 PVC Good Mornings / 10 PVC Behind the neck presses / 10 Wall Squats / 5 Yoga Push-ups / 10 KBS (light) WOD In teams of two, with one partner working

(Practice / Gymnastics Focus) (Go after it today)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single Unders20 forward arm circles (small to big)20 backward arm circle (small to big)PVC pass throughsPVC Chicken stretch15 skin the cat stretch10 BB Straight legged deadlifts10 BB Regular deadlifts SOD 8 min EMOM1-3 Deadlifts (315/185)1-2 Pistols /

 (Practice / Lactate Threshold 8-12 min) (Medium Intensity Day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)250m row10 PVC Pass Throughs10 PVC Good Mornings10 Wall Squats20 Sec/leg 45# plate calf stretch w/bent knee SOD EMOM 10:Odd min: 8 Handstand Push-upsEven min: 3 Muscle Ups (bar or ring) OR 3 strict Pull-ups and 3

(Practice/ Metabolic Conditioning) (OR Redo 17.4)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…250m Row15 Wall Squats20 sec. Spiderman stretch / leg15 Tubing Back Flies15 second HS Hold10 PVC pass throughs10 PVC overhead squats WOD For Time:100 Double Unders10 Back Squats (155/105)10 V-ups10 Dumbbell Box Step Ups (total) (20”) (50/35) (one DB)20 Overhead

(Competition / 17.4) (St. Patrick’s Day)  WOD WORKOUT 17.4: Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts (225/155) 55 Wall Balls (20/14) (10ft/9ft) 55 Calorie Row 55 Handstand Push-ups Rx’d: (Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw

(Practice / Gymnastics Focus) (Active Recovery Day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Jog down and backSide shuffle down and back10 Wall squats10 PVC Pass throughs10 PVC behind the neck strict pressBall MashBB Forearm, tricep and lat mash (20 sec/area) SOD 2×3^ OHP, 2×2^ PP and 2×1^ Jerk (stay below 90% of

(Practice / Lactate Threshold 8-12 min) (Go After It Today)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-15 min)250m Row10 Wall squats5 Lateral lunges/leg10 Seated torso twists/side (10-15# plate)5 Yoga push-upsHeal walk / Toe Walk 50 feet each SOD Bulgarian Split Squats – 5×5/leg (medium wt / athletes choice) (15 min)  WOD 4 Rounds

 (Practice / Metabolic Conditioning) (Medium Intensity)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Jump rope (at minimum 5 dub attempts)15 Wall squats to a butt ball10 Tubing back flies10 Tubing tricep extensions5 Hanging bar shrugs5 Kipping swings (reviewed by coach) WOD Prep: 1x (post WOD overview and done as a group using

(Practice / Glycolytic 2-5 min bursts) (OR 17.3)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…250m Row10 PVC Pass through5 Yoga Pushups (Pushup to into a downward facing dog)5 Forward traveling Spiderman crawl stretches/leg5 High Hip Power Cleans (BB or PVC)5 Hang Power Cleans5 Squat Cleans SOD EMOM 8:1 Deadlift > 2 Hang