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Components

Thruster

CrossFit Games Open 17.5

Settings

Workout

Friday

Warm-up

GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats

-THEN-

SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell...focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1x3)

Thruster

ON A 10:00 RUNNING CLOCK...
Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

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Whiteboard:

Friday, October 04, 2019

Male Clients

1

Luke
Robinson

4:45 PM WOD

1 x 3 @ 165 lbs

2

Kacen
Gubler

6:00 AM WOD

1 x 3 @ 145 lbs

3

Clark
Harrison

9:30 AM WOD

1 x 3 @ 95 lbs

Female Clients

1

Chantel
Robinson

4:45 PM WOD

1 x 3 @ 105 lbs

2

Jocelyn
Sackett

4:45 PM WOD

1 x 3 @ 90 lbs

3

Yesenia
Leavitt

4:45 PM WOD

1 x 3 @ 85 lbs

4

Karrie
Nielson

5:00 AM WOD

1 x 3 @ 25 lbs