Friday, 10 March, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up + Pre-squat hip + thoracic openers
Green band overhead lat + pec openers.
Empty bar (or dowel) snatch technique review + warm-up.
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Review movement standards and Rx & Scaled options
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Athletes share a barbell and warm-up squat snatch (build to your challenging but makeable bar)
Alternate some warm-up sets of beat swings + pull-ups, keep the volume low (small sets) and quality high.
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Complete the WOD in 2 heats, judging for each other.
WOD A
CROSSFIT OPEN 17.3 (RX)
In 8 min, complete:
3 rounds of:
6 C2B pull-ups
6 squat snatches 95/65
Then, 3 rounds of:
7 C2B pull-ups
5 squat snatches 135/95
*Prior to 12:00, complete 3 rounds of:
8 C2B pull-ups
4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of:
9 C2B pull-ups
3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of:
10 C2B pull-ups
2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of
11 C2B pull-ups
1 squat snatch, 265/185
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*If completed time cap extends by 4 min
Note: In the Rx category, you must catch and descend to depth in one continuous motion. A power snatch + overhead squat is not permitted.
— OR —
CROSSFIT OPEN 17.3 (SCALED)
In 8 min, complete:
3 rounds of:
6 jumping pull-ups
6 squat snatches 45/35
Then, 3 rounds of:
7 jumping pull-ups
5 squat snatches 75/55
*Prior to 12:00, complete 3 rounds of:
8 jumping pull-ups
4 squat snatches 95/65
*Prior to 16:00, complete 3 rounds of:
9 jumping pull-ups
3 squat snatches 115/75
*Prior to 20:00, complete 3 rounds of:
10 jumping pull-ups
2 squat snatches 135/95
Prior to 24:00, complete 3 rounds of:
11 jumping pull-ups
1 squat snatch 155/105
*If completed time cap extends by 4m
Note: Squat snatches or power snatches with overhead squats ARE permitted in the scaled category.
ACCESSORY
4-5 min cooldown bike or row.
Crossover Symmetry “recovery”
