Alright, if you are participating in the Crossfit open, you either love or hate this workout. If you like to lift heavy, you love it. If barbell movements are your weakness, not so much love. 17.3 open workout looks tough! The “snatch” is one if the most complex movements in Crossfit BUT if you knocked it out…good for you! Like the last 3 weeks, bellow is a variation to 17.3 anyone can do! There are similar movements to previous open posts but the modality is completely different. Have fun!
17.3 (ACTUAL RX WORKOUT)
Prior to 8:00 min., complete:
3 Rounds of
6 C2B Pull-ups
6 Snatches 95/65
then..
3 Rounds of
7 C2B Pull-ups
5 Snatches 135/95
Prior to 12:00 min., complete:
3 Rounds of
8 C2B Pull-ups
4 Snatches 185/135
Prior to 16:00 min., complete:
3 Rounds of
9 C2B Pull-ups
3 Snatches 225/155
Prior to 20:00 min., complete:
3 Rounds of
10 C2B Pull-ups
2 Snatches 245/175
Prior to 24:00 min., complete:
3 Rounds of
11 C2B Pull-ups
1 Snatches 265/185
*If all reps are completed, time cap extends by 4 minutes.
IF THAT WAS CONFUSING…YOU ARE NOT ALONE! NOW, ON TO THE MUCH EASIER TO UNDERSTAND VARIATION.
17.3 VARIATION
With a running clock, complete the following:
4 Min. AMRAP (As Many Rounds/Reps As Possible)
6 Jumping Pull-ups (off a box)
12 KB Swings
Rest 1 minute
4 Min. AMRAP
8 Jumping Pull-ups
18 KB Swings
Rest 1 minute
4 Min. AMRAP
10 Jumping Pull-ups
24 KB Swings
DONE!
