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Mobility 

PVC Stretches 

Strength 

Find your 1-rep max Push Press

Rest, then... 

2017 Online Masters Qualifier Event 3

21-15-9 reps for time of: 

Shoulder-to-Overhead, 135lbs/95lbs

Chest-to-Bar Pull-ups  

Competitors 

1. 1RM Push Press

2. WOD 

3. AMRAP Repeats 

AMRAP in 3:00 of: 

12 DB Front Rack Lunges, 50lbs/35lbs 

9 Box Jumps, 24”/20” 

6 DB Power Cleans @ 50lbs/35lbs 

Rest 1:00 x 3 sets 

4. Aerobic 

10 sets of: 

1:00 Hard Run 

1:00 Walk 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "Sweat The Technique (Remix)" 

1. Behind the Neck Snatch Push Press

80% of best 5RM x 6 Reps x 3 Sets 

2A. Incline Bench Press

8 Reps x 3 Sets

2B. Dumbbell Rows

12 Reps x 3 Sets

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Congratulations to Tori for successfully finishing the Wodapalooza weekend AND jumping in last minute in the Elite team competition! Great work Tori! @tori.dow.cf

The CrossFit Games Open Registration is LIVE at games.crossfit.com. No matter if you are just starting CrossFit or have been doing it for 10 years, the Open is a fun, in-house event that every single one of you should participate in! Briefly, the Open is a 5-week long competition that is completed in the comfort of your own gym. The workouts are released every Thursday at 5pm, and we complete them as Friday’s workout of the day. The first workout is released February 24th! There are age categories and Rx/scaled categories. ANYONE can participate. For most, it’s simply for fun or to see how you compare to yourself last year. For others, it is the first stage at qualifying for the CrossFit Games. Whatever the goal, we will be spending another year completing the workouts together and pushing everyone to limits that they never thought possible!

Strength/Skill
Clean (any style from the floor): Build to a 1-rep max

Rest, then...

AMRAP in 17:00 of:
40 Burpees to 6”
30 Cleans, 95lbs/65lbs
30 Burpees to 6”
30 Cleans, 135lbs/95lbs
20 Burpees to 6”
30 Cleans, 185lbs/135lbs
10 Burpees to 6”
Max rep Cleans, 225lbs/155lbs

Beach Muscles
3 sets of:
10 Good Mornings
10 Barbell Rollouts
10 DB Curl to Press

Competitors

1. 1RM Clean
2. WOD
3. Aerobic
10 sets of:
250m Row Easy
250m Row Hard
Don’t come off the rower
4. Gymnastics
For Quality:
10-8-6-4-2 Strict HSPU
5-4-3-2-1 Ring Muscle-ups

Powerlifting (10:00am)

A. Back Squats: 3-3-3+ @ 80%
B1. DB Split Lunges: 3 sets x 10-12 reps/leg
B2. Static Back Extension Hold: 3 sets x 30-45 sec
C. Plate Pushes: 3 sets x 30m

CFLV Weightlifting
"Sweat The Technique (Remix)"
1. Drop Snatch
Focus on hard, aggressive landing. Arm lock out and feet landing happened simultaneously.
(40%-50%/4) x 4
2. Snatch
Work up to a 2RM
3. Split Jerk
(70%/3) x 3
(75%/2) x 4
4. Tempo Back Squat (2:2)
(65%/7) x 3

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Check out Tori Dow compete live at the Wodapalooza! Go Tori! https://www.floelite.com/events/5966724-wodapalooza-fitness-festival

Strength
1-rep max Front Squat

Rest, then...

Open Workout 15.5

27-21-15-9 reps for time of:
Calorie Row
Thrusters, 95lbs/65lbs

Beach Muscles
3 sets of:
Barbell Curl “21’s”
12 Ring Dips
10 Standing DB Shoulder Press

Competitors

1. 1RM Front Squat
2. Open 15.5
3. AMRAP Repeats
AMRAP in 3:00 of:
10 Wall Balls, 20/14
2 Ring Muscle-ups
Rest 1:00 x 3 sets
4. Gymnastics
For Quality:
30 Burpee Bar Muscle-ups

Powerlifting (10:00am)

A. Deadlifts: 5-5-5+ @ 70%
B1. Partner Glute Ham Raises: 3 sets x 8 reps
B2. Reverse DB Lunges: 3 sets x 8 reps/leg
C. Backwards Sled Drag: 3 sets x 100m

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Mobility 

1:00 Pigeon Pose/Side
1:00 Straddle

For time:
1-mile Run Time Trial

Rest 10:00, then...

“Annie”
50-40-30-20-10 reps for time of:
Double-unders
AbMat Sit-ups

Competitors

1. 1-mile Run Time Trial
2. “Annie” w/GHD Sit-ups
3. Grunt Work
4 sets of:
50m Heavy Prowler Push
50m Heavy Yoke Carry
Rest 2:00

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First pull-ups for Ms. Tracy Sue Wenning!

Hero WOD 

“Jack“ 

AMRAP in 20:00 of: 

10 Push Press, 115lbs/75lbs

10 KB Swings, 53lbs/35lbs 

10 Box Jumps, 24”/20”

 Beach Muscles 

3 sets of: 

15 Single-arm Band Pressdowns/arm

30 GHD Twists

12 Hip extensions 

Competitors 

1. “Jack”

2. AMRAP Repeats 

AMRAP in 3:00 of: 

7 Burpees to 6”

10 Alternating DB Snatch, 50/35 

Rest 1:00 x 3 sets 

3. Aerobic 

8 sets of: 

40 sec Ski 

1:20 sec Rest

4. Core 

EMOM x 15:00 of: 

Min 1 - 30 sec L-sit 

Min 2 - 45 sec Ring Plank 

Min 2 - 15 Tuck-ups 

Endurance (10:00) 

2 x 1000m Row; Rest 2:00

+

3 x 400m Run; Rest 1:30

+

4 x 250m Row; Rest 1:00 

CFLV Weightlifting

"Sweat The Technique (Remix)"

1. Muscle Clean (no hook, no contact)

(50% - 60%/3) x 5

2. Clean

70%/4

(80%/2) x 3

(85%/2) x 2

3. Front Squat

80% of best 3RM x 6 Reps x 4 Sets

4. Belt Squat

10 Reps x 5 Sets

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