Open 17.3

 

Friday – December 8, 2017 – 171208

Context: Competition – Having a strategy for getting your best score.

Dynamic Warm Up Option: “St Petersburg” Kb Warm Up Flow – 100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch – Video Here.

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 3×4 and 3×3 Front Squat or front box squat 9 of 13 (3 sets of 4 reps and then 3 sets of 3 reps at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)

Super Set: 6 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: “CrossFit Games Open 17.3“

For REPS

Prior to 8 mins, do:

3 rounds of:

6 Chest-to-bar Pull-ups (Health: jumping chest to bar)

6 Squat Snatches (Health: 35lb, Athletic*: 65lb, Performance: 95lb)

— then —

3 rounds of:

7 Chest-to-bar Pull-ups

5 Squat Snatches, 45/95/135
Prior to 12: 8/4 at 55/135/185, Prior to 16: 9/3 at 65/155/225
Prior to 20: 10/2 at 165/245, Prior to 24: 11/1 at 185/265

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 43-150 reps

Compare to: BTWB

Coaching Tips: Long write up! Click HERE, Video: https://youtu.be/kZutkaCuPLY TL;DR: Get through the first rounds as fast as possible, then take your time with the heavier loads. Small sets of chest to bar will still get you a ways in even if you struggle with them.

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 40 double unders, 4 min, OR 3 sets of 12 single arm ring rows, in a super set with 15 glute bridges

“By the Numbers” Book References: Snatch p. 447