March 11, 2017

10
Mar

March 11, 2017

17.3

WORKOUT 17.3 Rx’d (Ages 16-54) 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.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 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.

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.

Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:
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.

HAPPY BIRTHDAY TO CARLO (Sunday)!