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Friday: March 10th, 2017 CrossFit Games Open WOD 17.3

9
Mar

Friday: March 10th, 2017 CrossFit Games Open WOD 17.3

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

General Warm-Up:

3 Rounds

250m Row

10 PVC Samson + 5 PVC OHS

5 Hollow Body Rocks

Mobility:

PVC Overhead Foam Rolling x 60s

Banded External Rotation & Press x 10-15 ea. Arm

PVC Sotts Press x 10-15

Specific Warm-Up:

3-4 Rounds for Quality/Feel

3 Squat Snatches (Singles or TnG; between 1st and 3rd WOD Weights)

4 Pull-Ups (1st Round: Kipping; 2nd Round: Chest to Bar; 3rd Rounds (if you can) Butterfly Chest to Bar)

-If you plan on making it deep into the heavier weights, feel free to throw a couple singles in at those weights in your warm-up.

Metcon

B: CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

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

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