Wednesday 03.29.2017

CrossFit Artis – CrossFit

Hang Clean (2-2-2-2-2)

Metcon (6 Rounds for reps)

Max burpees in 25 seconds

Immediately perform

1-9 =20 Wall Balls

10-14 =18 Wall Balls

15+ = 15 wall ball

You will complete 6 sets rest as needed! Score will be Burpees each round. If you get 1-9 Burpees 2 rounds in a row you will lower Wall Balls 2 reps each time!

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Tuesday 03.28.2017

CrossFit Artis – CrossFit

ROMWOD

Come to any class time and stretch and recover!

Metcon (Time)

1000m row

80 Walking Lunges

60 mountain climbers

40 KB Swings

20 Wall Walks

On wall Walks the first 10 are half way up the wall and the last 10 are all the way. Scale it to half way for all 20. You must keep a strong midline. If you cannot hold a correct position then you will only be allowed to go as high up the wall as your position allows.

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Monday 03.27.2017

CrossFit Artis – CrossFit

ROMWOD

Come in during any class time and recover!

Strict Pull ups (Weight)

3-3-3-3

Metcon (4 Rounds for time)

Every 2min you must complete

6 Deadlifts (225/155)

12 Hand Release Push Ups

12 Toes to bar

6 Box Jump Overs (24/20)

Rest the remainder of the 2minutes

4 rounds

If you don’t get it done in the time allotted you take a minute off and scale what you need to finish with time to spare.

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Saturday 03.25.2017

CrossFit Artis – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

Metcon (5 Rounds for time)

Sled Pull

Sled push

15 double KB Russian Swings

30 sit ups

Rest as needed 5 rounds

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Friday 03.24.2017

CrossFit Artis – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

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Thursday 03.23.2017

CrossFit Artis – CrossFit

ROMWOD

Come in and check out how to recover and improve your range of motion! Check out our new stretching area!

Coaching Comments

Rest day! Open gym style classes today so come in and learn something new.

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Wednesday 03.22.2017

CrossFit Artis – CrossFit

Metcon (Time)

Not for time

3 Hang Power Snatches

10-15 Hip Extensions

30 sec sprint on Airdyne

Max effort L-hold on Pull up bar

5 rounds

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