CFPC – CrossFit
Warm-up
Warm-up (No Measure)
3 min Row ~70% effort
:45 sec Pec/chest stretch on the floor each arm
:45 sec thread the needle stretch on the floor each arm
1:00 Childs pose + :30 sec with shoulder variation
1:30 Spiderman lunge/leg
Snatch Warm-up (No Measure)
Perform the following, once with a barbell and once with some added weight:
5 Snatch Grip RDL
5 Snatch High pulls (elbows high and outside)
5 Muscle Snatches (No rebend in the knees!)
5 Overhead squats
5 Snatch grip push press
5 Snatch balance
5 Hang power snatch
5 Full snatch from hang below the knee
Perform 2-3 Snatches at second heaviest weight you expect to make and 1 at heaviest prior to starting the workout.
Metcon
A: 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.
Written incorrectly on whiteboard (no 4 min cap)
B: 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
C: CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches (75# / 45#)
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches (105# / 75#)
*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches (135# /95#)
*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches (155# / 115#)
*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches (185# / 135#)
Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch (205# / 155#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
D: CrossFit Games Open 17.3 Masters 55+ 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