Friday 03/10/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

A. Thoracic/ankle work + barbell progression

B. Cycle through the following for 2-3 sets in preparation for your workout (no more than 8-10 minutes):

1. Band pull apart series x 5/movement

2. Kipping skill work x 5-10/Jumping pull-ups x 3-5

3. Snatch x 2-3 + OHS x 2-3 + pause in the bottom

*Notes: progress through the few sets to finalize your warm-up and find good starting weights and movements for your workout

Primary

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
*Notes: let your mechanics dictate your loading. As you go along each round, increasing the “difficulty” of the snatch doesn’t necessarily mean you have to add weight. If the previous load was challenging enough, it is ok to stay there.

Minimum work requirement: 12 minutes

Leave a Reply

Your email address will not be published. Required fields are marked *