Workout of the Day
For Time:
3 Rounds
6 Chest to Bar Pull-Ups
6 (Squat) Snatches
3 Rounds
7 Chest to Bar Pull-Ups
5 (Squat) Snatches
3 Rounds
8 Chest to Bar Pull-Ups
4 (Squat) Snatches
*12 Minute Time Cap
Notes:
This workout is based on Open WOD 17.3, which used a gated time-cap system. The intent for today is that you work with a pull-up variation and barbell loading that will allow you to get through most or all of the work in 12 minutes. Scale accordingly to your fitness and experience level.
Weights for the Open WOD were as follows:
RX’d Women: 65/95/135#
RX’d Men: 95/135/185#
Scaled Women: 35/65/75#
Scaled Men: 45/75/95#
The first 3 rounds are light — a weight you could cycle for multiple reps if desired.
The second 3 rounds are moderate — a weight you can comfortably do as singles, without being unsure of if you’ll make the lift under fatigue.
The third 3 rounds are heavy. This is an opportunity to challenge yourself and push to the edge of your comfort zone.
Pull Up Scaling:
A. Kipping CTB Pull-Ups — make physical contact with the bar somewhere below the collarbone
B. Kipping Pull-Ups — focus on “peak pull” today, getting as high as possible on each rep
C. Strict CTB or Chin Over Bar Pull Ups (half volume for each section, so 3-4 reps/round)
D. Athlete’s Choice: Band Assisted OR Jumping Pull Ups
CrossFit Group Class Programming Template (WK7/8)
HWPO
Fraser vs. Panchik vs. Sager — Open Announcement 17.3
Check out the original version of today’s workout from three of the best to ever do it. Video begins at the workout start.