CrossFit Open 17.2

17.2AMRAP · 12:00

As many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft dumbbell walking lunge
16 toes-to-bars
8 dumbbell power cleans

Then 2 rounds of:
50-ft dumbbell walking lunge
16 bar muscle-ups
8 dumbbell power cleans

Keep alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Start CrossFit Open 17.2 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: Two 50 lb (22.5 kg) dumbbells

Women: Two 35 lb (15 kg) dumbbells

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2017/2?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2017/2?scaled=1

Movements

Dumbbell Walking Lunge
Toes-to-Bar
Bar Muscle-Up
Dumbbell Power Clean

Movement standards

Dumbbells held at the sides or on the shoulders, back knee touches the floor; counted in 5-ft sections. Both feet touch the bar together. Bar muscle-ups finish with arms locked over the bar. Both dumbbells clean to the shoulders together.

Equipment

Pair of Dumbbells
Pull-up Bar

Coaching notes by goal

Bulking: Pulling & Legs

Before: 4 sets × 2 Bar Muscle-Ups + 3 × 8 DB Power Cleans.

Pacing: Lunges steady, toes-to-bar in 2 sets, bar muscle-ups in quick singles or small sets.

After: 3 × 10 Bulgarian Split Squats + 3 × 8 Weighted Pull-Ups.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Steady Mixed Modal

Before: 1 round at half pace.

Pacing: The bar muscle-ups decide most scores; save grip on the toes-to-bar.

After: Grip and lat stretch + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min easy cardio + hip and shoulder prep.

Pacing: Lighter dumbbells and small toes-to-bar sets; the first two rounds are a good goal.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2017/03/03; eatthegains.com 17.2 post