Just as expected 17.3 is a progressive AMRAP with two difficult movements. Squat Snatch and Chest to Bar Pull-ups. We will run heats of 6 or 7 people. When you come in today please sign up for a start time, fill out a score-sheet, study the warm-up, study the weights and movements required for your division. Make sure that you are very warmed-up for this workout. I would spend some time on the Iron Scap prior to doing this workout.
LUR’s Challenge teams show up in force tomorrow. Lets make some racket and watch people set some new PR’s. For sure lets have fun with this one.
Warm-up, (15min): Warm-up posted in the Box on the sign-up board.
WOD: CrossFit OPEN 17.3
Prior to 8:00, complete:
3 rounds of: 6 chest-to-bar pull-ups and 6 squat snatches
Then, 3 rounds of:
7 chest-to-bar pull-ups and 5 squat snatches
*Prior to 12:00, complete
3 rounds of:
8 chest-to-bar pull-ups and 4 squat snatches
Prior to 16:00,
*complete 3 rounds of:
9 chest-to-bar pull-ups and 3 squat snatches
Prior to 20:00,
*complete 3 rounds of:
10 chest-to-bar pull-ups and 2 squat snatches
Prior to 24:00,
complete 3 rounds of:
11 chest-to-bar pull-ups and 1 squat snatch
*If all reps are completed, time cap extends by 4 minutes.
Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb.
Teenagers 14-15:
Chin-over-bar pull-ups and Squat snatches
Boys use 75-105-135-155-185-205 lb. Girls use 45-75-95-115-135-155 lb.
Masters 55+:
Chin-over-bar pull-ups, Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb. Women use 45-75-95-115-135-155 lb.
Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups, Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.
Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups, Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb. Girls use 35-55-65-75-95-105 lb
Scaled Masters 55+:
Jumping chin-over-bar pull-ups, Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb
LUR”S Challenge :
Ring Rows (Bottom of ring at elbow joint/Feet on X), Hang power snatches
Men use 35-40-45-50-55-60 lb. Women use 25-30-35-40-45-50 lb.
Icing: Judge someones workout.