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NEWS

Monday, March 20, 2017

By dennis | In Classes | on March 19, 2017

Congratulations to all our athletes who have completed 17.4! This WOD required stepping out of your comfort zone for a really big set of heavy deadlifts and our athletes stepped up to the plate! Remember to submit your scores on the Games website by Monday at 7PM!

Check out Heather’s 17.4 photos on our facebook page here.

We’re approaching the final week of the the 2017 CrossFit Open. Every single year has included 95/65# thrusters in the final week. It’s safe to assume we’ll see them again this year. Monday’s WOD is tricky. 7 minutes is relatively short so you can’t pace too much or you’ll run out of time quickly in the longer rounds of 9/12/15 reps. However, thrusters and pullups are a brutal combination and if you go to quickly you’ll feel like you’re dying at 3 minutes. Let’s hit it hard!

WOD
12.5/11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Strength Accessory
3×10 Bench Press
500m recovery row after each set

QuickFit
Death by :30 Shuttle Run
1st :30 – 1x10m Run
2nd :30 – 2x10m Run
Keep adding one rep until failure or up to 5 minutes

Rest 2:00

4 sets
2 sets of 5 Kettlebell Deadlifts + 10m Farmers Carry
Max Plank Hold in 1:00

Here’s a video of me from the first CrossFit Open, 11.6 (86 reps)



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