SATURDAY

Today you have a choice of doing the open wod RX or scaled or the alternate wod. You don’t have to be registered in the Open to do the Open workout.  The weightlifting class will resume at 10 am! Those competing in the Open … good luck to you all.

CrossFit OPEN WOD 17.3

*Prior to 8:00, complete:

3 rounds of:

  6 chest-to-bar pull-ups (scaled jumping chin over bar)

  6 squat snatches, (95 / 65 lb.) (45/35)

Then, 3 rounds of:

  7 chest-to-bar pull-ups

  5 squat snatches (135 / 95 lb.) (75/55)

*Prior to 12:00, 3 rounds of:

   8 chest-to-bar pull-ups

  4 squat snatches (185 / 135 lb.)(95/65)

*Prior to 16:00, 3 rounds of:

   9 chest-to-bar pull-ups

  3 squat snatches (225 / 155 lb.) (115/75)

*Prior to 20:00, 3 rounds of:

  10 chest-to-bar pull-ups

  2 squat snatches (245 / 175 lb.)(135/95)

Prior to 24:00, 3 rounds of:

   11 chest-to-bar pull-ups

  1 squat snatch (265 / 185 lb.)(155/105)

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

ALTERNATE WOD:

15 min ladder

3 pull ups RX+ C2B

3 power snatches 95#/65# RX+ 115#/85#

6 pull ups

6 power snatches

9 pull ups

9 power snatches

12 pull ups

12 power snatches

15 pull ups

15 power snatches

18 pull ups

18 power snatches ….

WEIGHTLIFTING/OLY

power clean + front squat + push jerk + split jerk

1 + 3 + 1 + 1 x 5

progression in weight

FRONT SQUAT 1/1/1/1/1

CORE: 5 SETS

10 flutter kicks

10 scissor kicks

10 leg lifts