Friday, 10 Mar 2017

CrossFit Games Open Workout 17.3 - Get some!
games.crossfit.com/workouts/open/2017/17.3
Warmup:
Choice: Run 400 meters, row 500 meters, or 50 double unders. Then complete the following:
8 Jumping pull-ups
10 yards Spiderman lunge
30 seconds Hollow body hold on bar
8 Bridge up
8 Jump and land (PVC or bar)
10 yards Duck Walk
8 Medicine ball cleans
8 Bug to superman
8 Cossack squat (each side)


CF Games Open 17.3 RX:
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
6 Squat Snatches, 95/65 lbs (Scaled: 45/35)
-- then --
3 rounds of:
7 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
5 Squat Snatches, 135/95 lbs (Scaled: 75/55)
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
4 Squat Snatches, 185/135 lbs (Scaled: 95/65)
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
3 Squat Snatches, 225/155 lbs (Scaled: 115/75)
* Prior to 20 mins, do:
3 rounds of: 10 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
2 Squat Snatches, 245/175 lbs (Scaled: 135/95)
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
1 Squat Snatch, 265/185 lbs (Scaled: 155/105)
* If all reps are completed, time cap extends by 4 mins