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03.13.2017

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PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/13) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.3”
Prior to 8:00, complete:
3 rounds of:
6 x Chest-to-bar Pull-ups
6 x Squat Snatches (95/65)
Then, 3 rounds of:
7 x Chest-to-bar Pull-ups
5 x Squat Snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 x Chest-to-bar Pull-ups
4 x Squat Snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 x Chest-to-bar Pull-ups
3 x Squat Snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 x Chest-to-bar Pull-ups
2 x Squat Snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 x Chest-to-bar Pull-ups
1 x Squat Snatch (265/185)

*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
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.
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.

NOTES
This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK
If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

*A printable PDF of the 17.3 Workout and Scorecard may be found at the games.crossfit.com link HERE.

**Full movement standards may be found HERE.

Samy Daghir

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