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
Category: Beyond the Whiteboard
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.
Shoulder Press 2-2-2-2-2 & Row : 3 x 1000m
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row : 3 x 1000m
Each for time:
Row: 3 x 1000m
Rest as needed between efforts.
BTWB
Photo by @robcwilson
Open 17.3 Friday (All classes):
See the link for the WOD and movement standards but here are details for all to follow for tomorrow. Have fun!
General rules:
1) You must use mats under your bar for any lifts 95# and up
2) No class sign-ups. You will take turns judging an athlete and then swapping.
3) Coaches will dictate set-ups and heats. Check with the coach when you arrive for class and then warm-up. This is regardless of whether you are registered or not for the Open.
Movement Standards and Notes:
1) Athlete must complete all 72 reps in first 8 minute window to earn another 4 minutes for the next 3 round couplet
2) Once a 3 round section is complete under the time cap, you may continue onto the next section and can “bank” time
3) Another person may assist in loading the bar as needed for snatch loads
4) For RX only: A Power Snatch followed by an Overhead Squat is a no rep; Athlete must continue moving below parallel in a smooth motion
5) C2B must extend arms at bottom and make contact with chest below collarbone
6) Tie Breaker time is the completion time after each full 3 round section and must be recorded by the judge
7) Scaled version (age 16-54 and Masters 55+) jumping pull-ups and Power Snatch + OHS are allowed ONLY for scaled version; Jumping pull-up height should be set up 6″ above athlete’s head when standing tall
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
Scorecard and details:
Workout 17.3
WOD Tips:
1) Athlete must complete all 72 reps in first 8 minute window to earn another 4 minutes for the next 3 round couplet
2) Once a 3 round section is complete under the time cap, you may continue onto the next section and can “bank” time
3) Another person may assist in loading the bar as needed for snatch loads
4) For RX only: A Power Snatch followed by an Overhead Squat is a no rep; Athlete must continue moving below parallel in a smooth motion
5) C2B must extend arms at bottom and make contact with chest below collarbone
6) Tie Breaker time is the completion time after each full 3 round section and must be recorded by the judge
7) Scaled version (age 16-54 and Masters 55+) jumping pull-ups and Power Snatch + OHS are allowed ONLY for scaled version; Jumping pull-up height should be set up 6″ above athlete’s head when standing tall
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
Scorecard and details:
Workout 17.3
WOD Tips:
Lifting: 1 Snatch Grip Deadlift + 1 Power Snatch & AMRAP 10 mins: Power Snatches, Lateral Burpees, and Box Jumps
Lifting: 1 Snatch Grip Deadlift + 1 Power Snatch
Snatch Grip Deadlift 1-1-1-1-1, using heaviest weight per set
Power Snatch 1-1-1-1-1, using heaviest weight per set
* Perform as a complex. Snatch DL should be the same as your 1st pull on the PS.
AMRAP 10 mins: Power Snatches, Lateral Burpees, and Box Jumps
Complete as many rounds as possible in 10 mins of:
5 Power Snatches (115#/75#)
7 Lateral Burpee (Over Barbell)
9 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Join us on Thursday at 5pm in the lobby to watch the 17.3 announcement live.
Reminder: This Thursday will continue no 6am Class and it will instead be on Friday. This allows for those in the early AM class to complete the Open WOD on Friday early morning.
Back Squat 5-5-5 & 5 RFT: Sit-ups, Ring Dips and Rows
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Sit-ups, Ring Dips and Rows
5 rounds for time of:
30 AbMat Sit-ups
10 Ring Dips
Row 300m
BTWB
Photo by @robcwilson
Join us on Thursday at 5pm in the lobby to watch the 17.3 announcement live. What dumbbell madness can we expect this week?
Reminder: This Thursday will continue no 6am Class and it will instead be on Friday. This allows for those in the early AM class to complete the Open WOD on Friday early morning.
Hang Squat Clean 2-2-2-2-2 & FT: Thrusters and Double Unders
Hang Squat Clean 2-2-2-2-2
Hang Squat Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters and Double Unders
For time:
27 Thrusters (75#/55#)
50 Double Unders
21 Thrusters
50 Double Unders
15 Thrusters
50 Double Unders
Advanced RX: Deadlift 2-2-2-2-2 & Pt. 1: AMRAP 8 mins: Row, Deadlifts and HSPU & Pt. 2: AMRAP 6 mins: Box Jumps, Assault Bike Calories and Hang Power Cleans
Advanced RX Class:
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 8 mins: Row, Deadlifts and HSPU
Complete as many rounds as possible in 8 mins of:
12 Row (calories)
10 Deadlifts (225#/155#)
8 Handstand Push-ups
Rest 5 min.
Pt. 2: AMRAP 6 mins: Box Jumps, Assault Bike Calories and Hang Power Cleans
Complete as many rounds as possible in 6 mins of:
3 Box Jumps (30″/24″)
6 Assault Bike Calories
9 Hang Power Cleans (135#/95#)
BTWB
Photo by @robcwilson
Make sure you submit your score for 17.2! If you are having difficulty be sure to email Games Support with your score. Select “SnoRidge CrossFit” from the drop down menu for Affiliate, type in and select your judge name (or use mine or Michelle if you don’t know their name), then choose correctly on Scaled or RX with your tie breaker.
Team WOD: FT: Row (Cal) + Partner Deadlift Holds; 2x HSPU, Deadlifts, Hang Power Clean; Row (Cal) + Partner Deadlift Holds
Team WOD:
FT: Row (Cal) + Partner Deadlift Holds; 2x HSPU, Deadlifts, Hang Power Clean; Row (Cal) + Partner Deadlift Holds
As a team of 2 complete for time:
60 Row (Cal) + Partner Deadlift Holds
— then —
2 rounds of:
30 Handstand Push-ups
40 Deadlifts (225#/155#)
50 Hang Power Cleans (135#/95#)
— then —
60 Row (Cal) + Partner Deadlift Holds
*Strip bar for HPC. Break up reps/rows as needed.
BTWB
Photo by @robcwilson
Make sure you submit your score for 17.2! If you are having difficulty be sure to email Games Support with your score. Select “SnoRidge CrossFit” from the drop down menu for Affiliate, type in and select your judge name (or use mine or Michelle if you don’t know their name), then choose correctly on Scaled or RX with your tie breaker.
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Open 17.2
CrossFit Games Open 17.2
As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50#/35#), 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans (50#/35#)
— then —
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50#/35#), 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans (50#/35#)
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
* every 5-foot interval of the 50-ft, represents 1 rep of the lunge
1) Must touch knee to ground on DB Walking Lunges, DB racked on shoulders but hand must stay around the handle, must go 25 ft. and turn around. Lunge must extend at the hip with each step, and both heels must cross each 5 ft. increment and athlete standing tall with DB’s to count as a rep.
2) If you stop and rest during the 25 ft., athlete must back up and restart from the last 5 ft. mark crossed.
3) DB PC must touch one head of DB back on ground to count. Athelte must finish standing tall with DB racked on shoulders behind center of body.
4) T2B must start with heels behind bar and body, and toes must both touch the bar at the SAME TIME, inside the hands.
5) BMU must start fully extended with feet off the ground below the bar, finish with elbows fully extended on top of bar. ONLY the hands and no other part of the body can assist the athlete over the top (i.e. no feet or arms can help pull over the top of bar)
6) Tie Breaker time must be recorded by the judge after each set of DB Power Cleans
CrossFit Games Open 17.2 – Scaled
As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge, (35#/20#), 50 ft
16 Hanging Knee Raises
8 Dumbbell Power Cleans, (35#/20#)
— then —
2 Rounds of:
Dumbbell Front Rack Walking Lunge, (35#/20#), 50 ft
16 Pull-ups
8 Dumbbell Power Cleans, (35#/20#)
etc., alternating between hanging knee-raises and pull-ups
BTWB
Photos by @robcwilson
This was a fun one and forearm killer! Friday Night Lights was a great turnout and the energy way fun. For 17.4 and 17.5 we are planning to make it a party night after so feel free to bring drinks, food or go grab food from a food truck at No Boat Brewing and bring it back. As always don’t forget to submit your score. Anyone who has yet to go then show up to any class prior to 5pm on Monday or if you have to go Saturday then you should have let me know already and should show up at 10:30 to warm up.
Alsot great job tonight with putting equipment away. It’s a PR over 17.1!