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FRIDAY CrossFit WOD – 3.10.17

9
Mar

FRIDAY CrossFit WOD – 3.10.17

CFV, don’t forget we are judging 17.3 tomorrow at 5:30 pm, so there will be no formal class at 5:30pm. If you are doing the Open this is your time to be judged. We will have a quick athlete brief and be underway at 5:45pm. We will have open gym on Saturday from 9:30am – 11:00am, I will post a body weight workout for Saturday.

WARM UP
Snatch Progression

3 Rounds (w/a bar)
5 Snatch Grip Deadlifts
5 Power Snatches (from above the knee)
5 Snatch Balance

WOD
Open WOD 17.3
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.

L2
Pull Ups / Jumping Pull Ups
M: 45/75/95/115/135/155
W: 35/55/65/75/95/105

CARDIO STRENGTH
2 x 800 M Run
2 Min rest between

Or

2 x 1000 M Row
2 Min Rest between

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