Friday 2017.03.10

CrossFit Open Workout 17.3

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, 3 rounds of:
   8 chest-to-bar pull-ups
   4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
   3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
   10 chest-to-bar pull-ups
   2 squat snatches (245 / 175 lb.)
Prior to 24:00, 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.

Rx’d:
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Scaled:
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.

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.

Movement Standards

Chest-to-Bar Pull-Up
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

Squat Snatch
The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

In every division, the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. Scaled divisions and some masters divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat.

The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead any way.

Jumping Chin-over-Bar Pull-Up (Scaled Only)
For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.