3.10.2017

Warm Up

Row 250m

Then 2 Rounds of:

  • Bar Tap x 5
  • Squat to Stand x 5
  • Dislocate x 5
  • OHS x 5

Workout of the Day

A. 2 Sets

  • Snatch Grip RDL x 3 (45/35)
  • Power Snatch x 3
  • Snatch Balance x 3

B. Snatch – Take 10 minutes to build to 75% of your 1RM

C. CrossFit Games Open 17.3

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

 

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