Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups & FT: Deadlifts, Box Jumps and Air Squats
Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups
Every 1 min for 10 mins, alternating between:
3 Touch And Go Deadlifts, pick load
3 Muscle-ups
FT: Deadlifts, Box Jumps and Air Squats
For time:
15 Deadlifts (185#/135#)
15 Box Jumps (24″/20″)
50 Air Squats
12 Deadlifts
12 Box Jumps
40 Air Squats
9 Deadlifts
9 Box Jumps
30 Air Squats
6 Deadlifts
6 Box Jumps
20 Air Squats
3 Deadlifts
3 Box Jumps
10 Air Squats
BTWB
Photo by @robcwilson
Join us at 4:45pm in the lobby on Thursday to see what Dave Castro has in store for us in 17.4 this week. We can all learn our fates collectively and then start the freaking out process together. On Friday night we will have informal St. Patty’s Day party time after all the suffering is over!
Live From The Update Studio: 17.3 Winners
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go, use mats
Power Clean 2-2-2-2-2 & 3 RFT: Hang Power Cleans, Lateral Burpees and Pull-ups
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and Go
3 RFT: Hang Power Cleans, Lateral Burpees and Pull-ups
3 rounds for time of:
15 Hang Power Cleans (155#/105#)
15 Lateral Burpee (Over Barbell)
15 Pull-ups
Bench Press 3-3-3-3 & AMRAP 7 mins w/ Buy-in: Dumbbell Thrusters, Toes-to-bars and Wall Balls
Bench Press 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins w/ Buy-in: Dumbbell Thrusters, Toes-to-bars and Wall Balls
In 7 mins do:
20 Dumbbell Thrusters (50#/35#)
then in the remaining time, AMRAP of:
8 Toes-to-bars
12 Wall Balls (20#/14#)
BTWB
Photo by @robcwilson
Everyone repeat after me: “Please no dumbbell thrusters Dave Castro, please no dumbbell thrusters Dave Castro, please no dumbbell thrusters Dave Castro…”
Bench Press 3-3-3-3
Bench Press 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk & Chipper: Down and Back of Double Unders, Handstand Push-ups, and Front Squats
Advanced RX Class:
Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
Complex
Chipper: Down and Back of Double Unders, Handstand Push-ups, and Front Squats
For time:
100 Double Unders
15 Handstand Push-ups
15 Front Squats (135#/95#)
12 Handstand Push-ups
12 Front Squats
9 Handstand Push-ups
9 Front Squats
12 Handstand Push-ups
12 Front Squats
15 Handstand Push-ups
15 Front Squats
100 Double Unders
BTWB
Photo by @robcwilson
Planning on ordering something from Rogue Fitness? If you are then please click on the link at the bottom of our website to get to the Rogue page. Any purchase you make will then get 1% given back to our gym! We use it once it adds up on equipment, chalk, etc.
17.3 Scores are due on Monday by 5PM PST! Don’t miss the deadline. If you still need to make it up then you have any daytime class on Monday with the last chance being the 4pm class but you will need to immediately post after you finish.
Team WOD: AMRAP 20 mins: Double Unders, Front Squats and Push-Ups
Team WOD: AMRAP 20 mins: Double Unders, Front Squats and Push-Ups
As a Team of 2 Complete as many rounds as possible in 20 mins of:
40 Double Unders
30 Front Squats (95#/65#)
20 Hand Release Push-Ups
Alternate one works, one rests. Break up reps as you want in order.
Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk
Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
Complex
CrossFit Games Open 17.3
CrossFit Games Open 17.3
Prior to 8 mins, do:
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 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches (185#/135#)
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches (225#/155#)
* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches (245#/175#)
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch (265#/185#)
* If all reps are completed, time cap extends by 4 mins
General rules:
1) Use mats under your bar for any lifts 95# and up
2) Athlete must complete all 72 reps in first 8 minute window to earn another 4 minutes for the next 3 round couplet
3) Once a 3 round section is complete under the time cap, you may continue onto the next section and can “bank” time
4) Another person may assist in loading the bar as needed
5) RX only: Power Snatch followed by Overhead Squat is a no rep; Athlete must continue moving below parallel in a smooth motion
6) C2B must make contact below collarbone
7) Tie Breaker time is completion time after each full 3 round section
CrossFit Games Open 17.3 – Scaled
Prior to 8 mins, do:
3 rounds of:
6 Jumping Pull-ups
6 Squat Snatches (45#/35#)
— then —
3 rounds of:
7 Jumping Pull-ups
5 Squat Snatches (75#/55#)
* Prior to 12 mins, do:
3 rounds of:
8 Jumping Pull-ups
4 Squat Snatches (95#/65#)
* Prior to 16 mins, do:
3 rounds of:
9 Jumping Pull-ups
3 Squat Snatches (115#/75#)
* Prior to 20 mins, do:
3 rounds of:
10 Jumping Pull-ups
2 Squat Snatches (135#/95#)
* Prior to 24 mins, do:
3 rounds of:
11 Jumping Pull-ups
1 Squat Snatch (155#/105#)
* if all reps are completed, time cap extends by 4 mins
** Squat snatches or power snatches with overhead squats permitted
Guidance:
1) If you can RX C2B pull-ups, then complete as many 3 round couplets as you can within the time window. If the next couplet of snatches is over your max, then pick a heavier load and complete the time window you are in to finish out the WOD.
2) If the next Snatch load is too big of a jump then take a couple reps building to it at lower weights (even though those reps don’t count for your score)
3) If you are doing the Scaled version but have regular pull-ups then do the first 8 min window with jumping pull-ups but then switch to pull-ups for each 4 min window you earn
BTWB
Photo by @robcwilson
Great energy tonight! Next week for 17.4 plan to make it an after party! Bring drinks, grab some food truck chow next door and hang out after all the heats are done. Frank and Shay will be leading the dance party.
17.3 scores are due by Monday 5pm. Submit them early. If you need to go then Monday hit a class prior to 5.