CROSSFIT

Strength

Front Squat 2×3 @ 70%, 3×1 @ 85%, 1×1 @ 90%

Lift

i) Clean + Front Squat (Heavy Single)

ii) Split Jerk 3×2 @ 75%

iii) EMOTM 8 Minutes of:

Clean & Jerk Wave

Minute 1/5 – 60%

Minute 2/6 – 70 %

Minute 3/7 – 80%

Minute 4/8 – 90%

Check out our BOTB III tab for final updates… CFG Open 17.5 Photo Gallery coming soon!

CROSSFIT

Strength

Bench Press 3xMAX (95/135#)

MetCon

In Teams Of 2 Complete For Time:

1000m Row

80 OH Squats (75/115#)

1000m Row

80 T2B

1000m Row

80 Plate Burpees (25/45#)

If you are getting judged for the CFG Open 17.5 at the BBQ this Saturday, you will have the option today of doing a practice run OR there will be another MetCon on the board for you.  We will leave it up to you!!!

CROSSFIT

Strength

Back Squat 20-20-20 (Ascending)

Metcon

CFG Open 17.5 (Click to View Scorecard)

Be sure to wear appropriate clothing (Long Socks, Pants, Gloves) tomorrow as we will be doing Rope Climbs!!!

CROSSFIT

Gymnastics

Tabata

i) Max Reps Ring MUs

ii) Max Reps Rope Climbs

MetCon

Bodyweight Conditioning

For Time:

100 DUs/250 Skips

90 Situps

80 Tuck Jumps

70 Plank Shoulder Taps

60 Lunge Jumps

50 Lateral Jumps

40 V-Ups

30 Reverse Burpees

20 Clapping/Plyo Pushups

10 Triple Unders/25 Double Unders

For the last workout of the CFG Open, we will be judging all athletes on Saturday March 25th.  The heats will start at around 1030am, and will run every 30 minutes (depending on the workout) until each athlete has completed the workout.  There will be a first come first serve basis, so if you would like to finish the workout sooner than later, come down to the box early and write your name on the board.  The last ‘Weekly Challenge’ will also be performed on Saturday at 1pm and would be advantageous to both teams to have as many athletes as they can for this challenge.  Following the workout (~2pm) there will be Individual and Team Award Presentations, and most importantly our Annual BBQ!!!

If you would like to bring any food or drink, don’t be shy!!! There will be coffee, water, and fruit supplied by yours truly, and “Box Famous” Pulled Pork brought in by Stephen “All Day” Powell, so whatever else you would like to bring would be great!  It is also always suggested that if you are going to bring food to include a recipe card in so we can share all of our culinary secrets!

Any and EVERYONE is welcome to come to CF431 to cheer on the Herd as they tackle 17.5 so please don’t hesitate to invite your family and friends to enjoy this wonderful day with The Herd!

Good luck to both teams, all athletes, and we will see you all Saturday for the last WOD of the 2017 CrossFit Games Open.