WOD

Friday 2.15.19

Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

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Open 17.3 scaled

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

tuesday 2.12.19

SWEAT:

4 rnds
15 weighted sit ups
15 supermans
15/12 bike
rest 5
OTM 14
o: 14 db snatches
e: 40 du
rest 5
10 amrap
8 ttb
5 bupees to bar

CrossFit:
weighted sit up: 4×10
Supermans: 4×10

Partner
20 amrap
buy in: 100/80 cal bike

10 db snatches (100/70)
20 ttb
40 du (each)

Thursday 1.31.19

SWEAT:

5 rnds
15/12 cal row
10 burpees over rower
@12:00
5 rounds
10/7 cal bike
10 ttb/ sit ups
10 box step ups (total)
@24:00
12 amrap
15 rkbs
15 lunges
15 ring rows
15 box jump overs (24/20)
_____________
CrossFit:

OTM 20
:10rest between
m1:row
m2: rkbs (70/53)
m3: bike
m4: push ups
m5: rest