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17.3

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

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 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Thur5day

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Storm Prep (Time)

Five Rounds for time of:

Run 400 Meters

20 Box Step Ups

20 Butterfly Sit Ups

20 Russian Twists 20/14

20 Plank Knee to Elbows
Row or ski 400m, bike .4 miles.

Open participants: move at 60% effort, conversational pace, for 20 minutes. Finish with 20 minutes of mobility and visualization.

Thurzday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Storm Prep (Time)

Five Rounds for time of:

Run 400 Meters

20 Box Step Ups

20 Butterfly Sit Ups

20 Russian Twists 20/14

20 Plank Knee to Elbows
Row or ski 400m, bike .4 miles.

Open participants: move at 60% effort, conversational pace, for 20 minutes. Finish with 20 minutes of mobility and visualization.

Wednesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Double-Unders (10 min EMOM )

Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Wednesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Double-Unders (10 min EMOM )

Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Tuesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Dumbbell Thruster (5 x 10)

5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.

5 by 5 on 5 (5 Rounds for reps)

5 x 500 meter row, ski or .5 mile bike on 5 minutes.

Aim for consistency.

Open participants: 80-85% effort, row if possible. Stroke rate 24-26

Tuesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Dumbbell Thruster (5 x 10)

5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.

5 by 5 on 5 (5 Rounds for reps)

5 x 500 meter row, ski or .5 mile bike on 5 minutes.

Aim for consistency.

Open participants: 80-85% effort, row if possible. Stroke rate 24-26