Open Workout 17.3
Warm Up and Mobility
Movie Clue- Horse
Open Workout 17.3
Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.) Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Prior to 24:00, 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
VARIATIONS
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 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.
2
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.
17.3
48 reps, 4:30 tiebreak
Good work 5am, thanks pj for judging me!
17.3: 48
Tie break: 3:38
My strategy: go hard on C2B, singles on snatches.
Couple thoughts… If you want to get under 8 mins, you need fast singles. Also, the bump up in weight for the 4th round is no joke. Like Mike said, do everything you can to avoid misses. You’ll warm up to the heavier weight, but there’s really no time for misses.
Awesome time 6 am, great effort all. Thanks PJ!
17.3 (scaled): 102 reps, 7:49 tiebreak
Thanks to Oscar for being a great judge/motivator. I was pretty pleased with the squat snatches. When I first started at CFRT, I could barely do one OHS with a bar, so my mobility has definitely improved thanks to good coaching.
Happy Friday, everyone.
You have come a long Brian,way to work that Mobility!
Did not complete this, but unofficially I did 49 reps.
Was not able to get the chin to bar. With more practice it will come. Thanks Janet & PJ for the word of encouragement.
Did not complete prior to 8:00 or chin-to-bar, complete:
3 rounds of:
6 chin-to-bar pull-ups (stacked plates just for a workout)
6 squat snatches (35#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (55# for 1 then dropped to 35#)
17.3 (Masters scaled) – 47 reps; 3:28 tie break
Got further than I thought since warm-up did not go well. Got through the first 3 rounds fine, but my knee did not like the additional 20# on the bar, so had to go slow – got through 4/5 snatches in round 4. Would love to tackle this one again when whole.
Thanks for judging me Theresa and making sure I didn’t do extra credit too often 🙂 Those jumping pull-ups will be yours soon – you were so close; just need to get comfortable on the rig.
Well done All Stars!
Great class Coach Pj! Thanks for being our pit crew 🙂
WOD- 107
Great job everyone !
WOD – 58 S
Damn those OHS are hard for me! So impressed by everyone’s effort and accomplishments! Huge shout out to Pam – you were amazing!!! Happy to be your judge anytime. You KILLED IT!!!
17.3
43 reps
6:36 tiebreak
17.3
41 reps
tiebreak 7:40 something I think
got my first ever c2b then got 22 more! Really wanted to get to the 95# snatch, 2 reps away- next time.