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5 RFT of

  • 15 Chest-to-Bar Pull-ups (L2: Pull-up, L3: Strict Band Pull-ups)
  • 400 Meter Run

WOD

“CrossFit Open Workout 17.3”

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups (Scaled: Chin-over-bar pull-ups)
6 squat snatches (RX: 95#/65#, Scaled: 45#/35#)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (RX: 135#/95#,  Scaled: 75#/55#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (RX: 185#/135, Scaled: 95#/65#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (RX: 225#/ 155#, Scaled: 115#/75#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (RX: 245#/175#, Scaled: 135#/95#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (RX: 265#/185#, Scaled: 155#/105#)

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

 

WOD

Deadlift
10-10-10

15-12-9 of

  • Clean and Jerks (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)

WOD

5 RFT of

  • 15 Chest-to-Bar Pull-ups (L2: Pull-up, L3: Strict Band Pull-ups)
  • 400 Meter Run

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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