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: