A. Snatch up to a tough single in 15 min B. EMOM10 3 Power Snatch @70% C. 3 Sets 300m Row 10 OHS 95/65 5 RMU rest 1 min D. 3 Sets 600m AB 15 Wallball 20/14 5 BMU rest 1 min E. 10 min Zone 1

For those redoing 17.1 A. 3 Sets Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Assault Bike 10 Cal Dead bug x10 B. Power Snatch 1.1 (BUILDING UP TO AROUND 75%) C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH EFFORT) D. Specific Prep: 10 Dumbell Snatch 5 Burpee box Jump X3 *FEEL PACE* Start 17.1 3-5 min later Those not redoing 17.1 A. Back Squat 3. 3. 3. 3 build to a tough set rest 3 min B. EMOM10 1. CTB x 10 2. Clean + Below Knee Hang Clean @75% C. EMOM10 1. HSPU x 10 2. Power Clean + Jerk @75% (PC 1rm) D. 100-80-60-40-20 DU Start each round with 15 cals on AB E. 15-12-9 Thruster 95/65 TTB F. Z1 10 min

Prep Day A. 3 Sets Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Assault Bike 10 Cal Dead bug x10 B. Deadlift (moderate weight) Power Snatch 1.1 (BUILDING UP TO AROUND 75%) C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH EFFORT) D. Specific Prep: 10 Dumbell Snatch 5 Burpee box Jump X3 *FEEL PACE* then shut it down

A. 25-45 min RTW 1. AB 2. Jump rope single 3. Row 4. Jog B. Mobility as needed

A. Workout 17.1For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in box Time cap: 20 minutes B. Zone 1 20 Min

A. Front Squat 3, 2, 1 keep it snappy rest 3 min B. EMOM8 3 TNG Power Snatch @60-65% C. 3 Sets Row 200 10 alt. DB PS @50/35 5 Fast Burpees 35 DU rest/walk 1 min same pace D. Z1 20 Min

A. EMOM8 2-3 Power Snatch @70% B. 10-8-6-4-2 Hang Power Clean 155/105 CTB C. AMRAP4 50 DU 10 AKBS 53/35 D. AB 20 sec work 40 sec rest x 5 increase pace last set hard! E. 10 Z1 AB

A. RTW 20 Min 1. AB 2. Single Under 3. Row 4. Jog or FW 1 min of each B. 10 min Z1 AB C. 15 min Mobility

A. "13.4" AMRAP7 3 C&J 135/95 3 TTB 6 C&J 135/95 6 TTB 9 C&J 135/95 9 TTB 12 C&J 135/95 12 TTB continue this pattern until time is up B. 15 min Z1 AB

A. 15 min RTW 1. Row 2. AB 3. Jump rope singles *1 min of each B. 10 min Z1 AB C. 15 Min mobility

Hit this like you would next week. PERFECT your warm-up! A. "13.3" AMRAP12 150 Wallballs 20/14 90 DU 30 RMU B. 15 min Z1

A. Work up to a moderate Power Clean & Jerk in 15 min...something that feels good B. Front Squat 3, 2, 1 ... keep it snappy immediately after squatting 3 max height jumps rest 3 min C. 3 Sets 250m Row 60 Du 15 Burpee 5 Power Clean singles 155/105 rest 2 min D. 15 Min Z1

A. Work up to a tough TNG Power Snatch Double in 12 min B. EMOM8 1. 7 Dumbbell Hang Squat Clean Thruster 50/35 2. 5 RMU C. EMOM8 1. 10 DB Burpee 50/35 2. 60 DU D. Row 500m rest 90 sec Row 500m @97% E. 15 Min Z1

A. For Time w/ 8 min cap: Row 500m 9 D-ball clean 150/100 9 dHSPU -6" 7 D-ball clean 150/100 7 dHSPU -6" 5 D-ball clean 150/100 5 dHSPU -6" B. RTW 20 Min 1. AB 2. Run 3. Jump Rope Singles 4. Row *1 min of each

Last Saturday we held our first Open Prep Camp in-house. We had a wide experience range participating in the camp. There were guys and gals that have been doing crossfit for 6 months up to regionals level and a few masters athletes. Throughout the 6 hour camp we covered a lot of different topics but I'll try to hit some of the key points here. 1. Get warmed up! For most athletes this is the most overlooked piece of the pie. You shouldn't be getting 5-10 min into the workout and finally start to feel good. Spend 5-10 min or more just getting warm, like actually get warm, you should start getting a little sweaty. After that hit some mobility and dynamic stretches. If you have tight shoulders,

A. Close Grip Bench Press 3, 2, 1, 1 rest 3 min be smart B. AMRAP10 30 Cleans 95/65 30 Clean 135/95 30 Cleans 185/125 30 Cleans 225/155 C. 20 Min Zone 1

Athlete Camp

A. Back Squat 3, 3, 3 80% effort not 1rm rest 3 min B. EMOM8 2 Power Snatch @70-75% ...keep it snappy C. AMRAP5 5 BJSD 24" 4 Burpee 3 Power Clean 95/65

A. Work up to a toughish Power Clean + Jerk no pr's here B. AMRAP10 60 Bar Facing Burpees 30 OHS 120/80 10 RMU Open pace, start perfecting your warm-up C. 20 min Z1

A. Work up to a toughish Hang Snatch + Snatch in 12 min no pr's here B. EMOM8 1. 15 TTB 2. 10 DB Burpee @50/30 C. AMRAP5 3 CTB 6 BJSD 24"/20" D. AMRAP5 15 HSPU 15 Power Snatch 75/55 14 HSPU 14 Power Snatch 75/55 13 HSPU 13 Power Snatch 75/55 ...get as far as you can subtracting one rep each round E. 50 cal AB For Time