17.3 – First Chest to Bar Day!

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Warm-up

1) Row or Ski upto 1000m @ Easy pace

2) 2 Sets @ Easy Pace:

10 Snatch Grip Romanian Deadlifts, empty bar

10 V-Ups or Tuck-Ups

10 Overhead Squats, empty bar

10 Tap Swings on Pullup Bar

Notes

Tap Swing: Emphasize tension through midline quads, and glutes, and work on keeping hands loose/relaxed.

If you have a specific complex or series of exercises you like to perform to warm up for heavy snatching, do it here, prior to the 10 minute alternating EMOM.

3) EMOM 6, alternating:

a) 2-4 Chest-to-Bar Pullups (add one rep each round)

b) 4-2 Squat Snatch (add weight and subtract a rep each round, at your weights)

Rest 2-3 minutes, and get after it.

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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