Saturday, March 11th

Heads up! Classes may run a little late tomorrow, and will be relatively unstructured. The back of the gym will be reserved for warming up the snatch, and the front of the gym will be running heats.

Be sure to arrive extra early if you have plans after!

CrossFit Open 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.

Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Friday, March 10th

Strength

Snatch
1 – 1 – 1 – 1 – 1

Conditioning

3 rounds for time:
25 Calorie Row
25 Box Jumps, 24/20 in

10 minute time cap

Post snatch loads and time to Comments.

Wed Mar 8th and Thurs Mar 9th

Heads Up! USAW-SP Certification at Metropolis on May 6th and 7th!
Oly all day = Best weekend ever!

Wednesday Oly

Snatch + OHS
5 x (1+2)
Snatch pull
3 x 3
Snatch grip push press
3 x 5

Thursday CrossFit

Back Squat
3 x 3

Then, complete as many rounds as possible in 7 minutes of:
135/95-lb. power cleans, 10 reps
20 push-ups

Post load and rounds completed to comments.

Tuesday, March 7th

WOD

Part A
Deadlift
5 rep max

Part B
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Post rounds completed to comments.

Monday, March 6th

Strength

Front squat
5-5-3-3-3-1-1-1-1-1

Conditioning

The Metropolis Mile

Compare to 11/3/16.

Post loads and mile time to comments.