Friday - 3/10/2017

Warm Up:

Eta Shoulder Protocol

6 Ring Rows

12 Prison Squats

6 Pull-ups

12 Prison Squats

6 C2B Pull-ups

Bergener Warm Up

Warm Up to Snatch weight you expect to use. Do NOT overdo yourself!!!

 

Metcon: CrossFit Open 17.3

Prior to 8:00,

3 Rounds

-6 C2B

-6 Squat Snatch (95/65)

3 Rounds

-7 C2B

-5 Squat Snatch (135/95)

Prior to 12:00,

3 Rounds

-8 C2B

-4 Squat Snatch (185/135)

Prior to 16:00,

3 Rounds

-9 C2B

-3 Squat Snatch (225/155)

Prior to 20:00,

3 Rounds

-10 C2B

-2 Squat Snatch (245/175)

Prior to 24:00,

3 Rounds

-11 C2B

-1 Squat Snatch (265/185)

Rx: 95/65, 135/95, 185/135, 225/155, 245/175, 265/185

Scaled: Jumping Pull-ups, 45/35, 75/55, 95/65, 115/75, 135/95, 155/105, Power + OH Squat allowed

Teen 14-15, Rx: Pull-ups, 75/45, 105/75, 135/95, 155/115, 205/155

Teen 14-15, Scaled: Jumping Pull-ups, 45/35, 75/55, 95/65, 115/75, 135/95, 155/105, Power + OH Squat allowed

Masters 55+, Rx: Pull-ups, 75/45, 105/75, 135/95, 155/115, 205/155, Power + OH Squat allowed

Masters 55+, Scaled: Jumping Pull-ups, 45/35, 75/55, 95/65, 115/75, 135/95, 155/105, Power + OH Squat allowed