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CrossFit Games Open 17.3
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
10310 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
10310
Friday night lights at 5:30pm. Come do the open wod then if you need a judge.
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 10, 2017
Male Clients
1
Russell
Cote
5:00 AM WOD
93 Reps
Thursday night
2
Matt
Clifford
4:30 PM WOD
67 Reps
3
Luke
Robinson
4:30 PM WOD
60 Reps
4
Dave
Howard
6:00 AM WOD
43 Reps
135# ain't hap'n
5
Jeremy
Davis
6:00 AM WOD
6 Reps
modified to do power snatches with 95lbs as my max
Female Clients
1
Brooke
Wright
4:30 PM WOD
43 Reps
1
Charo
Shamo
9:30 AM WOD
43 Reps
kept going to 12 min with mod weight
1
Olivia
Austin
9:30 AM WOD
43 Reps
Tie break time 5:45
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