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Blog Friday, 3.10.2017

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Friday, 3.10.2017

  • by rbwrv
  • March 10, 2017

Friday, 3.10.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon

Open Gym: 4:00pm

Friday Night Lights: 6:00pm

Warm up:

3 Rounds

-250m Row

-10 Air Squats

-:20Sec Plank Hold

Barbell Warm up after Mobility

Mobility:

Overhead

Hips

WOD:
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.

 

Scaled:

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.

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