Emmy Simpkins

Weightlifting:
Paused Front Squat (3×4 @ 70%)
3 second pause at bottom.

Metcon (Time)
800m Run
21 Thrusters (95#/65#)
3 Rope Climbs (15′)
400m Run
15 Thrusters
2 Rope Climbs
200m Run
9 Thrusters
1 Rope Climbs

Metcon;

5 Rounds (each for time)
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 HSPU
5 Back Squats (225#/155#)
Rest :90 between rounds.
Back Squats are from the rig.

After Party:
Plank (1:00 on/1:00 off x 3)
Quad/Hip Flexor Stretch :30 each side between planks.

Weightlifting:
1 Push Jerk + 1 Split Jerk (EMOM10)
Build to a max for the complex.

Metcon:
4 Minutes rest between AMRAPs.

AMRAP8
8 Burpees Over Bar
4 Power Clean and Jerks (185/135#)

AMRAP8
8 Cal Assault Bike
6 Toes To Bar
4 Chest To Bar Pullups
2 Bar Muscle Ups (CRX Only)
If hands need healing, sub bar work with 8 burpees to 6″ target.

8am Endurance 

9am Barbell Club

10am – 12pm Open Gym

CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

BBG:
15 minutes to work drills and skills – Muscle Ups and/or Handstands.

Metcon:
EMOM20:
1st – 10/7 Cal Assault Bike
2nd – 1 Round of ‘Nate’
3rd – 50 Double Unders
4th – :40 Plank

Nate:
2 Ring Muscle Ups
4 HSPU
8 KBS 70/53#

AMRAP2 x 4 Rounds
250m Row
Max Cal Assault Bike

AMRAP2 x 4 Rounds
250m Row
Max 10m Shuttle Sprints

AMRAP2 x 4 Rounds
250m Row
Max Box Jumps (30″/24″)

Rest 1 minute between every round.