Mon: 17.3 RETEST!!!!!

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Upcoming December Events:

12/9 – Naughty or Nice Toy Drive Event from 9am – 11am. Sign up for a heat, bring an unwrapped toy (not required), and wod with us. See FB event page for more info.

12/16 – Brigade Cocktail Christmas Party. Food/Dessert/ sign up sheet is posted. Sign up, bring a dish, and let’s hang out in normal clothes. 7pm at the Murchison’s. See FB event page for more info.

12/23 – 12 Days of Christmas Wod. If you’ve never done it, you gotta do it. If you’ve done it, do it again!

Warm-up

DROM:

Iron Crosses & Glute Bridges

Rolling V Sits & Hollow Rocks

Scorpions & Back Extensions

Puppy Dog Pose & Cobra

Puppy Dog Pose from Elbows & Pushups

Arm Circles & Can Openers

Up/Back/Arounds & Leaning Quad Stretch

Forward Lunge w/ variations (Samson, Twists, Knee Circles, etc)

Side Lunge & Air Squats

Lat Activations & Hollow/Arch Swings (+ levers for pullup and C2B athletes)

Barbell Warmup (w/PVC if needed):

5 Snatch Grip RDLs

5 High Hang High Pulls

5 Low Hang Muscle Snatches

5 Power Snatches from Mid-Shin

5 OHS

5 Snatch Balances

Weightlifting

Snatch Balance (Heavy Single in 7 minutes)

Speed and technique are more important than weight with this lift.

Snatch (Heavy Single in 7 minutes)

NOT 1RM. Keep sound form, but go for it if it’s feeling good.

Metcon

Snatch mechanics should be warm. Focus on warming up the C2B or Pull Up scale prior to workout.

CrossFit Games Open 17.3 (AMRAP – Reps)

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.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

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

* Power snatches with overhead squats permitted

Mobility

Foam roll the quads and lats.

Also, spend time smashing the forearm if you experienced grip fatigue.

Hold Pigeon and Couch for :30 each leg for each stretch.

Also, hold Puppy Dog Pose of the wall or box for :30 – 1:00.

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