WOD : 1/8/2018

Monday

CrossFit - OPEN Workout 17.3

Over the next month we will be ramping up to the 2018 CrossFit Open.  Once or twice a week we will be repeating some of the previous years workouts.  Todays will be 17.3 from last year.  Below are the workouts as written on the games.crossfit.com site. 

RX

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

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

SCALED

 

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted. 

POST WORKOUT - 

5 sets of 6-8 Front Squat
and
5 sets of 6 Partner Nordic Raises



Strength - (Week 2) 

A1 - Front Squat
3-2-1-3-2-1  (shooting to add anywhere from 1 - 10 lbs per set over last week) 

B1 - Snatch Grip RDL 
8 sets of 5 reps at tempo 52x0 and rest 90 seconds

C1 - Prowler Sprints (shooting for a weight that allows you to push as hard and as fast as possible for 4 seconds each effort.) 

10 total sprints

D1 - 100 total Banded Hamstring Curls
100 total Banded Good Mornings