• 03/13/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 quick upper lower (No Measure)

    3 Rounds

    :15 Pass Thru’s

    :15 OH Squat

    :15 PU or Jumping PU

    :15 Burpees

    WOD

    We’ll need to run 2 heats. This workout can last up to 24 minutes.

    Judges and helpers change weights. Men’s RX have a 95# bar loaded and a 135# bar loaded then add 25#’s to the 135 for round 3

    Scaled are getting further into the workout than RX. Have scaled and athletes not in the OPEN go 1st heat. RX athletes in the OPEN will have the balance of the hour to get as far into the workout as possible or scaled athletes that know they can’t hit the heavier weights. What we can’t do is have a mix of athletes in both heats pushing the clock to 24 minutes in both heats (24×2 = 48 plus transition)

    **DO not drop empty barbells, Empty barbell snatch starts just below the knee

    **Scaled may PS then OHS, Jumping chin over bar the chin must go over the bar not just break the plane like in a butterfly

    CrossFit Games Open 17.3 (AMRAP – Reps)

    Prior to 8:00, complete:

    3 rounds of:

    6 chest-to-bar pull-ups

    6 squat snatches (95# / 65#)

    Then, 3 rounds of:

    7 chest-to-bar pull-ups

    5 squat snatches (135# / 95#)

    *Prior to 12:00, complete 3 rounds of:

    8 chest-to-bar pull-ups

    4 squat snatches (185# / 135#)

    *Prior to 16:00, complete 3 rounds of:

    9 chest-to-bar pull-ups

    3 squat snatches (225# / 155#)

    *Prior to 20:00, complete 3 rounds of:

    10 chest-to-bar pull-ups

    2 squat snatches (245# / 175#)

    Prior to 24:00, complete 3 rounds of:

    11 chest-to-bar pull-ups

    1 squat snatch (265# / 185#)

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

    CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

    Prior to 8:00, complete:

    3 rounds of:

    6 jumping chin-over-bar pull-ups

    6 squat snatches (45# / 35#)

    Then, 3 rounds of:

    7 jumping chin-over-bar pull-ups

    5 squat snatches (75# / 55#)

    *Prior to 12:00, complete 3 rounds of:

    8 jumping chin-over-bar pull-ups

    4 squat snatches (95# /65#)

    *Prior to 16:00, complete 3 rounds of:

    9 jumping chin-over-bar pull-ups

    3 squat snatches (115# / 75#)

    *Prior to 20:00, complete 3 rounds of:

    10 jumping chin-over-bar pull-ups

    2 squat snatches (135# / 95#)

    Prior to 24:00, complete 3 rounds of:

    11 jumping chin-over-bar pull-ups

    1 squat snatch (155# / 105#)

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

    * Power snatches with overhead squats permitted

    CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

    Prior to 8:00, complete:

    3 rounds of:

    6 chin-over-bar pull-ups

    6 squat snatches (75# / 45#)

    Then, 3 rounds of:

    7 chin-over-bar pull-ups

    5 squat snatches (105# / 75#)

    *Prior to 12:00, complete 3 rounds of:

    8 chin-over-bar pull-ups

    4 squat snatches (135# /95#)

    *Prior to 16:00, complete 3 rounds of:

    9 chin-over-bar pull-ups

    3 squat snatches (155# / 115#)

    *Prior to 20:00, complete 3 rounds of:

    10 chin-over-bar pull-ups

    2 squat snatches (185# / 135#)

    Prior to 24:00, complete 3 rounds of:

    11 chin-over-bar pull-ups

    1 squat snatch (205# / 155#)

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

    * Power snatches with overhead squats permitted

    CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)

    Prior to 8:00, complete:

    3 rounds of:

    6 jumping chin-over-bar pull-ups

    6 squat snatches (45# / 35#)

    Then, 3 rounds of:

    7 jumping chin-over-bar pull-ups

    5 squat snatches (75# / 55#)

    *Prior to 12:00, complete 3 rounds of:

    8 jumping chin-over-bar pull-ups

    4 squat snatches (95# /65#)

    *Prior to 16:00, complete 3 rounds of:

    9 jumping chin-over-bar pull-ups

    3 squat snatches (115# / 75#)

    *Prior to 20:00, complete 3 rounds of:

    10 jumping chin-over-bar pull-ups

    2 squat snatches (135# / 95#)

    Prior to 24:00, complete 3 rounds of:

    11 jumping chin-over-bar pull-ups

    1 squat snatch (155# / 105#)

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

    * Power snatches with overhead squats permitted

    Auxiliary Training

    Clean and Jerk (5 x 1 @ 80%)

    Work up to 80%

    then

    5 Singles

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