Brian Chandler

Olympic 6 x 3 Position Hang Snatch – Every :90 High Hang-Mid Hang-Low Hang. Build to heavy set of three with no misses. Conditioning 3 rounds for time: 500m Row 400m Run 21 Pull-ups *Rest 2 minutes after each round*

Strength Back Squat 5 x 5 @ 77.5% 1RM or 5-10 pounds heavier than last week Conditioning A. 7 minute AMRAP: 30 Double Unders 10 Kb Swings (70#/53#) 10 Burpees -Rest 3 minutes- B. Complete the exact same amount of Rounds + Reps performed in part a for time. Scaling for Double Unders = 15 DU’s or

Partner WOD With a partner, complete as many rounds as possible in 25 minute of: 50 Dumbbell Thrusters (50#/35#) 400m Run 50 Burpee Box Jumps (24″/20″) 400m Run 50 Toes-2-Bar Only one person working at a time. Runs must be completed together.  

  Conditioning CrossFit Games Open WOD 17.4 Rx’d Complete as many reps as possible in 13 minutes of: 55 Deadlifts (225#/153#) 55 Wall Balls (20# – 10′ target/14# – 9′ target) 55 Calorie Row 55 Handstand Push-ups Intermediate Complete as many reps as possible in 13 minutes of: 55 Deadlifts (185#/123#) 55 Wall Balls (20#

Olympic Power Snatch 5 x 5 – Rest 1:30 after each set. Perform these as five singles with a reset each rep.  These should be done around 65% of your max.  No misses. Conditioning 3 rounds for time: 21 Box Jumps (30″/24″) 21 Kb Swings (60#/44#) 7 Ring Muscle-ups* *Scaling options = 7 Bar Muscle-ups

Strength Bench Press 5 x 5 – Building to 9RPE Conditioning Reps of 15-12-9: Clean and Jerk (165#/113#) 50 Double Unders after each set Skill 5 x 8-10 Handstand Push-ups *Scale with Pike Push-ups or Wall Walk + Handstand Hold

Strength Back Squat 5 x 5 @ 75% Perform a set every 3 minutes Conditioning 3 rounds for max reps: 1 minute Max Calorie Row Rest 1 minute 1 minute Max Wall Balls (20#/14#) Rest 1 minute 1 minute Max Burpees Rest 1 minute Cash-Out 3 x :60 Handstand -or- Plank Hold

Team WOD In teams of three, complete the following for as many reps as possible: A. 5 rounds: 1 minute Max 10 yd Sprints 1 minute Max Dumbbell Thrusters (2 x 50#/35#) 1 minute Rest -Rest 5 minutes- B. 5 Rounds: 1 minute Max Calorie Row 1 minute Dumbbell Clean (2 x 50#/35#) 1 minute

CrossFit Open workout 17.3 (Rx’d / Intermediate / Scaled) Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 6 Squat Snatches, 95/65 lbs / Squat Snatches, 75/55 / Squat Snatches, 45/35 — then — 3 rounds of: 7 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 5 Squat Snatches, 135/95 lbs / Squat Snatches, 105/75 / Squat Snatches, 75/55 * Prior to 12 mins,