Workout – Mon 03/13/2017
Due to the logistical difficulties (time, space, equipment) of 17.3 we will hold open gym today just like Friday. We will run heats of the open workout during our regular gym hours. Everyone is welcome to attempt the workout and or work on something else. Just 2 more weeks of the open and then we will be back to our normal operations on Mondays and Fridays.
Workout: Open Gym!!!
OPEN WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends
by 4 minutes.
VARIATIONS:
Rx’d:
(Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with
overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
Scaled:
(Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

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