Monday, March 6th

Strength

Front squat
5-5-3-3-3-1-1-1-1-1

Conditioning

The Metropolis Mile

Compare to 11/3/16.

Post loads and mile time to comments.

Comments

  1. Going to be pretty cold this morning! Definitely bring some layers for the run if you are coming at 6/7!
    http://running.competitor.com/2014/01/training/how-cold-is-too-cold-to-run_93795

  2. started at 85, max one rep front squat @ #140
    failed @ #145
    2K row @ 8:32min

  3. Mike Wask says:

    First set of 5 @ 135, worked up to 225 for last set of 1

    Metropolis mile – 9:16 or 9:13 I forget, so we’ll go with 9:16

  4. robseda says:

    FS: 205(5)-225(5) -235(3)-245(3)-255(3)
    -275(1)-285(1)-295(f)-290(1) 🇵🇷
    Trop mile: 6:10 with a break at 96 and Lex
    LOTS of PRs this morning for the 6am crew

  5. FS- 165(5)-175(4)-185(3)-185(3)-185(3)-195(1)-205(1)-215(1)-225(F) PR tho. Thanks for the tips Mick.

    Mile: 7:21 with one red light. Still a PR. 7AM vibing off that 6AM crew

  6. Jess RP says:

    FS: 5 reps: 73, 78; 3 reps: 83, 88, 93; 1 rep: 98, 103, 108, 113 (PR!).
    No mile for me. Too cold!

  7. FS: 135(5),135(5),155(3)x3,165,170,175,180 pr

    Trop mile – 6:30 pr – chasing Alice
    SO MUCH POOP.

  8. would someone mind blogging my score for 17.2 (with the tiebreakers) – totally forgot to enter it and i’m on my way to shitsville, nebraska.

    thanks!

  9. 17.2 – 111Rx

    Could have been better

  10. Mickey.K says:

    175# x 5, 185# x 5, 195# x 3, 205# x 3, 215# x 3, 225# x 1, 235# x 1, 245# x 1, 255# Fail, 255# x 1

    TROP MILE: 6:06

    used belt from 235# up

    great work everyone, keep it up!

  11. Front Squat:
    (5s) 115-120
    (3s) 125-125-130
    (1s) 135-140-145(pr)-145
    Trop Mile: 6:12 (pr) – chasing Rich & Rob, helped out by the light at 96th and Lex

  12. FS 204, PR, belt and nanos
    Trop Mile 6:11, many mistakes, should have been a nice run but it was not.

  13. GUYHANANYA says:

    110-115-120-120-120-125-130-130-130

  14. Hi everyone, don’t forget to submit your scores from 17.2 on the Games website! You have until 8pm! If you haven’t completed the workout yet, get to the gym! Go for it!

  15. 17.2 redo…because you gotta compete.

    82 Rx
    TB: 4:48

    BIG SHOUT OUT to ROB.S the bar muscle up whisper…
    Eroc for MU coaching :)

    Matt THANK YOU!!!!

  16. Front squat
    5s 185-195
    3s 205-215-225
    1s 235-245-255-255-265 (20# PR)

    Trop Mile
    5:07 (I think that’s a 2 second PR)

  17. cdavila says:

    Some fun (terrible) little conditioning/strength

    3RM Squat Clean #255 (failed rep 3)

    3 rounds
    10 cal assault bike
    8 pistols
    6 ghd situps
    4 ring MU
    2 box jumps (42″)

  18. For your reading pleasure, here are some interesting past CrossFit Open workouts:

    As Many Reps As Possible in 5 Minutes.
    1 Squat Clean
    1 Jerk
    M=165lbs, F=110lbs

    30 reps Snatch (M=75lbs, F=45)
    30 reps Snatch (M=135lbs, F=75)
    30 reps Snatch (M=165lbs, F=100)
    Max reps Snatch (M=210lbs, F=120)

    27-21-15-9 cals/reps for time of:
    Row (calories)
    Thrusters (M=95lbs, F=65lbs)

    55 Deadlifts (M=225lbs, F=155lbs)
    55 Wallballs (M=20lb 10′, F=14lb 9′)
    55 Calorie Row
    55 Handstand Push-ups

  19. ERIC S. says:

    17.2 120reps
    Front squats 1 rep 305, 315, 325, 330, 335 p.r. 340(f)

  20. FS
    113-133 (5)
    138-143-148 (3)
    148-153-153-158 F- (1)

    Mile 9:09

  21. All these big #s and PR’s makes me sad that I can’t participate. Nice job everyone! Keep pushing that iron

  22. RichieR says:

    Front Squat 200
    Metroplis Mile 6:48

  23. Jennifer says:

    73 83 93 98 103 108 113 113 118 (didn’t break parallel)

    Mile: 9:38

  24. johanna says:

    Well I warmed up to redo 17.2, but tweaked my shoulder on a muscle up attempt and wasn’t feeling the Open Magic like Saturday so scrapped that plan. Front squatted instead.

    105(5)-125(5)-135(3)-145(3)-155(3)
    165(1)-175(1)-185(1)-190(f)

    Glutes still a little sore and I could have gone heavier all across on a different day. Happy to hit 185 again though.

    Matt’s disappointed I didn’t run the mile, but I was feeling pretty down today. Back to it on Wednesday.

    • That’s okay, sometimes you gotta do what’ your gut tells you. Listen to your body, and you! That’s most important.
      Do it for you…

  25. 5s : 175-185
    3s : 195-200-205
    1s : 215-225-235(pr)-240(pr)-245(f)

    Generally was psyched ou and Let some air out on 245. Maybe gave up a bit too early

    Mile: 6:10 (huuuuge 1 second pr)

  26. 17.2 Rx

    78 reps 7:47 tiebreak

    Saturday
    141 scaled
    11:38 Tie break

  27. Re-Did 17.2:

    107 rx’d (15 more reps than Saturday).

    I’m always better the second time….

  28. FS:
    185-195 (5)
    215-225-235 (3)
    245-255-265-280-290 (pr) (1)

    Trop Mile: 6:44

  29. patrick says:

    Front squat
    225 (5)-245 (5)-255 (3)-265 (3)-275 (3)-295 (1)-305 (1)-315 (1)-320 (PR)-295

    I think if i were to just do singles i could do a other 10 or 15lbs

    9:58 on the mile

  30. 3 rounds:
    20 Cal bike. 20 Ghd. 20 Cal bike 20 hip extensions.

  31. Roberts says:

    Roberts Mile
    Inside. at NYSC. its winter and it’s cold

  32. David Perlow says:

    FS: 5s (135#), 3s (145#), 1s(155#)

    Mile: 6:45

  33. 88(5) 93(5) 98(3) 103(3) 108(3) 113(1) 118(1) 123(1) 128(f) 128(f) 128(1)
    Thanks for the push Jon and Carlos!

    Metropolis mile
    8:36

  34. FS: 5s @ 135 / 3s @ 145 / 1s @ 150 (PR weight !)

    Mile: 6:55.

  35. shoulder/thoracic mob

    17.2
    87rx
    broke my steadfast rule of staying one rep before failure and paid for it. BALLS.

  36. PlayGurlPattyG says:

    A day late
    FS 5)-83 ; 5)-93; 3)-103; 3)-113; 2)-123 and fail; 1)-123; 1)-128; 1)-133; 1-143; 1)fail 148 [ I think I lost focus on those fails and didn’t push into these legs of mine]

    Mile 12:02