For blind Rowling, do one normal round of rowling (jump on rower, try to row EXACTLY 100M. Any meters above or below 100 = your number of burpees to perform). After the first round is complete, and any burpees that were given are done, do the next 4 rounds with the monitor turned up to the ceiling, so you can see the number. Your goal and the penalty for any meters above or below 100M stays the same.
Alright folks, last week of the 2017 Open, time for…
video courtesy of the CrossFit Games
10 Rounds For Time: 9 Thrusters (95/65) 35 Double Unders
40 Minute Time Cap
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete
will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is
Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will
be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed.
There is no tiebreaker for this workout.
10 Rounds For Time: 9 Thrusters (65/45) 35 Single Unders
Higher reps sets for more muscular endurance. But, still pick a weight where the final rep is a struggle. Make jumps accordingly
E2MOM for 14 Min:
5 OHS 115/85
OHS –> as needed
DUs -> DU attempts through 30 rope contacts ->30 penguin jumps
Take the bar from the ground for the OHS. Goal = knock out all 5 OHS in a row so you don’t have to pick it up more than once per round. If you need to scale, it should be a weight you can do 5 reps unbroken
PS -> as needed (aim for 75%, 80%, and 85% of your 1RM)
T2B-> K2E ->hanging knee raise
Run – 250M row
Focus on finishing your pull then dropping under and sticking the landing. Your feet should land at the same time that your arms lock out OH. The reps do not have to be touch and go. In truth, would rather you reset each rep, just don’t wait longer than 3 seconds to start the next rep.