S2S CrossFit Open 17.5

Day 1

Strength

Back squat 7 x 3 reps

MetCon

12 minute AMRAP

7 overhead squat 50/35 kg
7 chest to bar pull ups

Scaling

  • Overhead squats – Intermediate: 40/25 kg, Beginner: 30/15 kg
  • Chest to bar pull ups – Intermediate: chin over bar pull ups, Beginner: 14 ring rows

Day 2

Strength

Every 90 sec for 12 minutes do 2 power snatches building in weight as you go on
Focus on technique, work all the way up to your maximum 2 reps with clean technique

MetCon

4minute AMRAP

10 hang power snatch 50/35
10 kettlebell swings 32/24
2 min. rest
100 double unders
2 min. rest

4 minute AMRAP

10 hang power snatch 50/35
10 kettlebell swings 32/24
2 min. rest
100 double unders

Scaling

  • Hang power snatch – Intermediate: 40/25 kg, beginner: 30/15 kg
  • Kettlebell swings – Intermediate: 24/16 kg, beginner: 16/12 kg
  • Double unders – Intermediate: no change, beginner: 300 single unders

Day 3

Strength

20 minutes to find:

  • Max height box jump
  • Max distance broad jump
  • Max height vertical leap

MetCon

10 rounds for time
8 burpee box jumpsĀ  24/20″
100m run or 30 double unders

Scaling

  • Box jump – lower box height
  • Double unders – 90 single unders

Day 4

Strength

6 sets of 8 push jerk
Start at light weight, working up to heavy
Reps should be done unbroken and try to cycle through without pausing

MetCon

3 rounds of 1 min AMRAP at 50/35 kg:

Push press
Thruster
Front squat 50/35
1 minute rest between rounds

*Score is lowest amt of reps for each movement

Scaling

  • Lighten the weight that’ll allow for speed, intensity and good technique

Day 5

Strength

5 rounds not for time of:
Max. unbroken double unders
Max. unbroken wall balls

MetCon

12 minute AMRAP of:

40 double unders
15 wall balls 9/6kg
3 bar muscle up

Scaling

  • Double unders – Intermediate: same as RX or attempts, beginners: 120 single unders
  • Wall balls – Intermediate: same as RX, beginners: 6/4 kg
  • Bar muscle ups – Intermediate: chest to bar pull ups + box dips, beginners: push ups + box dips

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