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3/11/17 CrossFit Open 17.3

March 10, 2017

 

Warm-up

 

Foam Roll

Lats (1:00 ea. side)

Thoracic (1:00)

Squat and Reach x 5 ea. side

Dowel Pullovers x 10

Dowel Wrap arounds x 8 ea. side

 

(2 rounds)

Squat Jumps x10

Dowel Palms Up OH Squat x 10

 

Empty Barbell ( 2 sets),110/77

OH Squat x1

Snatch Balance x1

Snatch From Hip x 1

then

Bar Kipping x 6

(that is 1 set)

 

89/55

OH Squat x1

Snatch Balance x1

Snatch From Hip x 1

then

Chest 2 Bar X2

(that is 1 set)

 

110/77

OH Squat x1

Snatch Balance x1

Snatch From Floor x 2

then

Chest 2 Bar x 2

(that is 1 set)

(Goal is to prep the body with good positions and speed under the bar)

 

 

 

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb./65
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb./95
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb./135
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb./155
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb./175
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb./185

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

 

 

 

 

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