A.
17.3 Repeat
35-54:
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, complete 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb.)
*Prior to 16:00, complete 3 Rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb.)
*Prior to 20:00, complete 3 Rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb.)
Prior to 24:00, complete 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.
55+:
Prior to 8:00, complete:
3 Rounds of:
6 Pull-Ups
6 Squat Snatches (75/45 lb.)
Then, 3 Rounds of:
7 Pull-Ups
5 Squat Snatches (105/75 lb.)
*Prior to 12:00, complete 3 rounds of:
8 Pull-Ups
4 Squat Snatches (135/95 lb.)
*Prior to 16:00, complete 3 Rounds of:
9 Pull-Ups
3 Squat Snatches (155/115 lb.)
*Prior to 20:00, complete 3 Rounds of:
10 Pull-Ups
2 Squat Snatches (185/135 lb.)
Prior to 24:00, complete 3 Rounds of:
11 Pull-Ups
1 Squat Snatch (205/155 lb.)
Note: Squat snatches or power snatches with overhead squats permitted.
*If all reps are completed, time cap extends by 4 minutes.
Note:
Make sure to review your splits and total score on this workout from last year. Give yourself time to get a good warm-up in and build up to 75% of your snatch as prep for the workout.
B.
Two sets of:
GHD Sit-Ups x 20 reps
Rest 30 seconds
Single Leg Hip Bridges x 10 reps each side (focus on keeping the pelvis neutral)
Rest 30 seconds
Got 12 more reps this year. 120 reps in total. The main difference this year was I didn’t feel totally wrecked after finishing the rounds of 8 CTB/4 snatches 185. Last year I was so gassed that I barely made it through the 9 CTB before attempting the snatch at 225 (which I failed to lift). This year I finished the 8 CTB/4 snatches at the 10 minute mark and decided to ease off so I could get some reps at 225. Made all three attempts then with one minute left I got through the CTB and would’ve made the… Read more »
Nice work Bill!
Fantastic Bill!
A: Got to 225 with plenty of time with one failure at 185. Slight strain in forearm from db work I think. Didn’t have to shut it down but wasn’t worth trying 225#.
B: done
I tried today. But man. Stupid body said No Way.
17.3 was one of the reasons I joined Invictus. I had never done full snatches prior to 17.3 and my power max was only 90#. I improved by 17 reps today. Snatched 95# easily with no misses for almost two full rounds. (I might have high-fived and fist-bumped myself:)
Awesome improvement!
Awesome!
Ahh Lori, that is awesome!!! Congratulations!
M61 – 155 DMA – wall slides, squat therapy, squat progression, barbell warm-up A. 17.3 Completed the rounds with 75 and 105 lb. No misses at 105, whereas I remember missing two of my attempts at this weight the first time I did it. I didn’t try any snatch attempts at 135 (my 1RM) , but instead switched over to squat cleans and continued to do squat cleans at 155lb. as well. Stopped after doing the 10 pull-ups and didn’t try any attempts at 185 (my 1RM). Didn’t have to break up the pull-ups for any of the rounds. I’ve… Read more »
Great job Barry!
17.3 last year did 6 rounds + 8 C2B tie break in 7:42, PR Snatch 77kg. Today I went first 6 rounds were cleared in 5:40, C2B were UB…. AND I GOT TO SNATCH 185lbs 4 times to clear round 7, and 1 more time in round 8, C2B still UB. So 7 rounds + 8 C2b + 1 SS… YEAH SO PUMPED UP! Thanks Nichole!!!!! I reached one of my goals!!!!
AWESOME Galdric!!! That is wonderful – congratulations on a huge improvement and with reaching one of your goals!
Did the performance class this morning at my gym:
Warmup: shoulder mobility
Gymnastics skill: 12 min EMOM 1st min 12 unbroken pull up
2nd min 15sec handstand hold into 15 sec Max hspu. 60 reps
WOD:
30-20-10
Cal row & C2B
Rest 2min
21-15-9
Cal assault bike & burpee box jump overs
( new standards suck)
Rest 2min
12-9-6
Thrusters155/105 & bar mu
Time was 33:03
Shoulda done 17.3 lol
Redid 17.2 since I missed last Saturday. 119 reps, same score as in the Open.
Well I am gonna try to focus on silver linings LOL. 17.3 got 4 snatches at 135. Since last year I only got 1 snatch at 135 I did better. Since this week is the 1st time I got 135 since surgery happy with all that. Just not happy where my cardiovascular is. I was a cardio beast this time last year. I am not this year. 2018 will be better. Less travel with family back in 1 state. Stable Job. Have to come to the fact my open may not be as good as last year. ( maybe I… Read more »
Way to be Doug!
Got better!
Stronger and wiser this year! Let’s see what comes up!
Great job on your snatch and it is always good to look at the silver linings. Seems like you have a good perspective on things and never rule yourself out of the game!
Did 2 more snatch than last year. Ended in the second round of 95lb. 95lb is 95% of my 1RM so these were spicy and not so pretty. CTB were easier and my split was way faster. One day 95lb will feel light as air 😉
Nice! Tough when 95# is almost your max
Thanks!
Great work Jayme!
Working my split snatch the last couple months certainly did not help me in this workout.
Same score as last year. Got through 185#. Did the 9 C2B. Tried about 4-5 attempts at 225. It felt very heavy.
A. I got one more than last year. I was on the cusp finishing the 135 level. I missed my last lift cause I rushed. CTB much better 6, 3/3, 3/3, 4/3, 4/3, 4/3. Snatches just need to be a touch faster. Great depth and tech.
B. Done
Good day!!!
Great Job! I know you could do it under the Open adrenaline!
Nice Tom. You will improve again if it comes up
M49 165#
17:3: I got to the same spot as last year. I did not attempt 185# since this is 97% 1RM and the risk was not worth it. The CTB was more efficient.
Strong Charles!
Thanks Tom!
Smart!
Warm up and did some Snatch Technique stuff.
17.3 Similar to last year. BUT CTB’s was a LOT easier/better. Sqt Snatches was done with WAY better technique! VERY happy with workout. Got to 185lbs but not able to get a single rep. Changed the weight to 160lbs (for fun) and got one rep…which was a BIG win for me.
Did B.
PS. These Saturday repeats are a nice way to build up to the Open! I love it, thx!
Fantastic to hear Edward!
Nice wotk!
Did the 17th training day with the added t2b + bmu complex.
https://www.crossfitinvictus.com/masters-program/january-17-2018-masters-open-prep-program/
Wod FT:
1k row
20 db fs @ 45#
20 bbjo’s
20 fs
9:08
Cya monday have a great weekend.
A. same score as last year (pull-ups on 225)- didn’t bother trying 225. Shoulder faired well with the 185 though. Happy after not looking forward to this at all!
Rock on Rob.This btw is the workout from last year that exposed my shoulder / biceps issues. I’m definaltey not ready to even attempt this. 135 would be my limit atm anyhow and no sense on aggrevating my biceps and shoulders when atm they are actually feeling ok.
Not worth pushing it if you are still recovering. I’m pretty close to recovery, but weak at snatch. So didn’t even try anything more than 185. Just walked away happy to get that far.
Shoulder is a little sore now, but it will be fine tomorrow.
Great job brother!
That is great Rob, you are recovering well in with perfect timing!
Thanks Nichole. I feel a little better about my snatch today. Trying to stay smart. Full rest today. Lungs still sore from fridays AB WOd.
Great job like usual!