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Open Workout 17.3

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

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

Thursday, March 9th 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Power Snatch (10 Min EMOM of 2 Reps @ 65-70%)

Metcon (3 Rounds for time)

3 Rounds, Each for Time…

500m Row

30 Push Ups

25 Kettlebell Swings

20 Sit Ups

*6 Minute Cap per round*

*Last round will be over at 18 minutes.

-On the count of 3.2.1.Go…complete the work above as fast as possible. Once complete write your time down and rest. The goal of this workout is to complete the work before you hit the time cap.
Scale:

400m Row

20 Push Ups

20 Kettlebell Swings

20 Sit Ups

Saturday March 4th 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Front Squat (Do 2 Front squats every 90 seconds until failure.)

Rx+ Starting Weight

Guys-135

Girls-95

Add 10-20# Every 90sec

Rx

Guys-65

Girls-45

Add 5-10# Every 90sec

*Goal is to last 15 min or more!

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

9 Squat Cleans (95/65)

9 C2B

CrossFit Open 17.2

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

17.2: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Bootcamp

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R2R Fitness (Metropolis) – Bootcamp

Metcon (No Measure)

Buy in: 1 min max jumping lunges / 30 second lunge hold / 30 sec lunge hold other leg

WOD:

8 min AMRAP

50 squats

run 250m

50 mtn climbers

run 400m

50 pushups

run 250

8 min AMRAP

25 v-situps

run 400

25 pushups

run 250m

25 plank ups

8 min AMRAP:

25 jumping squats

50m broad jumps

1 min plank

50m broad jumps

Cash out: 1 min hollow body rocks / 1 min hold