17.2

CrossFit MontCo – CrossFit

Warm-up

17.2 Warmup (No Measure)

For 5-10 minutes, performing the following:

5 Straight Leg Raises Each Leg

10 Band Pull Aparts

5 Beat Swings (progress this to ttb or CTB by the end of the warm up)

3 Dumbbell Cleans (start light and progress heavier)

Each round, increase the weight on the dumbbell cleans and change the beat swings to ttb or CTB

If you need additional warm up and prep for the lunges, throw 5 reps stepping lunge each leg into each round.

beat swing – https://www.youtube.com/watch?v=x6pey96d3Zw

Open 2017

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Open Scaled

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Open Masters

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

Categories: WOD