CrossFit 17.3: At Least There's No Dumbbells
For 17.3 we get to drop the dumbbells and finally pick up the bar. Snatches are one of my least favorite movements but we knew we would see them in the Open. Women start with a 65lb bar and increase the load after the first three rounds. The weights for women and men are detailed below. Of course the chest to bars are ALWAYS a challenge. Every three rounds the chest to bar increase while the snatches decrease in the rep scheme BUT the load on the bar increases as well.
Have you thought about how you are going to tackle this one? As you look at the workout think about what your max squat snatch number. Work thru the workout and give yourself ample time to get to a load that is challenging for you. Don't forget to warm-up. The snatch is one of those movements that the more reps you do before the workout the better the technique and the easier your body moves under the bar. So WARM UP your snatch.
Here the Open Workout 17.3:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 185 lb.
*If all reps are completed, time cap extends by 4 minutes.
Men start with 95lb, moving onto 135lb, then 185lb, 225lb, 245lb, and 265lb.
Just remember 17.3 is meant to challenge you. Pick a load that you hope to hit and work towards that. Warm up and go!