Lynn on the Obstacle Course at the 2017 CrossFit Games.
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A. CG DL; 3.3.3.3, rest 90 seconds
B. Weighted cTB pull up. 3.2.1.3.2.1, rest 60-90 seconds
C. Bent over barbell row – 4×5 ; heavy across
C. 3 rounds for time
75 double unders
30/25 cal bike
20 db hang power cleans 53’s / 35’s
20 burpee box jump overs 24/20″
D. Assistance Work:
Yoke walk 50m – heavy. 5-8 sets once at heaviest weight
+
3 rds of
20 light banded good mornings
12 single leg step ups each side (1 side at a time)
5 slam ball side twist throws (each side)
12 oblique crunches (weighted using db)
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Running: (done as second session)
1. Warm up
800 easy
High knees- heel to butt- skipping x 3
4 build ups 50m
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2. Main Set
4 x 800 on 3 minutes. 1st 400 build and than maintain pace the last 400. Ideally you hold pace for each one or slightly faster for each 800.
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3. Cool Down
800-1200 easy
A) done
B) done
C) done
D) 20’53”