17.3 – First Chest to Bar Day!
CrossFit Cirencester – CrossFit
General Warm Up (No Measure)
Tack & Floss then:
Shoulder Taps & Lat Flex
Sgt Slaughter Arms
Russian Baby Makers
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
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.