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WOD

CrossFit SAW – CrossFit

Warm-up

Warm-up (No Measure)

(5 min.) Get Warm

20 – 15 – 10

Mountain Climbers

Jumping Pull-ups

Sit-ups

Air Squats

Warm-up (No Measure)

(10-15 min.) Review and Prep for Snatches/Pull-ups

As a group, use a PVC to review the Squat Snatch as:

Pass Throughs

OH Squats

Sots Presses

Quick version of Burgener Warm-up (few reps of each movement)

Hang Squat Snatch – Full Squat Snatch

*Then, with an empty barbell, perform a few reps of the full movement until they are moving well and feel ready to add load.

Adding load each set perform:

5 Squat Snatches

4 Squat Snatches

3 Squat Snatches at Round 1 weight

2 Squat Snatches at Round 2 weight

1 Squat Snatches at Round 3 or 4 weight

*Between each set, perform 5 Pull-ups. Start with kipping, then for the last 2-3 sets, perform Chest-to-Bar Pull-ups, or use their workout modification.

(6 min.) Prep for Workout

Bring the barbell back to starting weight and perform a few reps to grease the groove again.

*Prep as needed for workout.

(24 min.) Perform 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.

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