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    WoD 8.1.17

    WoD 8.1.17

    44 Days till the CrossFit Open 2018

    Strength day

    LEVEL 2

    Part a – 26min

    Snatch singles – 12min

    3min specific warm up

    0-1: 3hang snatch @ 60%

    1-2: 2 snatch below knees @70%

    2-3: 1 snatch @80%

    immediately followed by:

    Every 1:30 (9min)

    6×1, 85%,90%,90%,95%,100%,100%

    2min transition time

    Every 2min x 6sets (12min)

    Front Squat

    5@50%,3@60%,2@70%,1@75%,1@80%,5+@85%(leave 0 in the tank)

    4min transition time

    Part b – 5min

    Buy in:

    30 t2b/kn2ch , scale down :25reps

    25 c2b/pu , scale down: 20reps

    20 wall ball 11/9 , 9/6kg , scale down: 15reps

    the remaining time ,

    Amrap : Snatches @ rx plus: 75/45 ,  rx:60/35 , scale down:45/25kg

    LEVEL 1

    strength -26min

    Deadlift -15min

    specific warm up:

    0-1min: 6 deadlift @65%

    1-2 : 5 deadlift @75%

    2-3 : 4 deadlift @85%

    immediately followed by:

    Every 2min x 6sets (12min)

    6×3 , 90%,95%,95%,100%,105%,105%,

    at this point ,athletes find new training max and they do reset their max numbers. at the next block they use their new training max

    2min transition time

    Every 1:30min x 6sets(9min)

    Strict Pullups

    6-8-10-12-10-8

    4min transition time

    Part b -5min

    30 situps

    25 c – ups

    20 t2rings

    15 down ups

    the remaining time

    Amrap: kb swings

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