Crossfit Open WOD 17.3 Revisited

The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Crushed it this time… 9 rounds plus 10 reps (118 reps/16 minutes). Last time finished 7 rounds + 9 reps (93 reps total/12 minutes).  My overhead squat has improved considerably and at 45lbs I can now do a squat snatch so that speeds things up.

Cleans and Front Squats then DUs, KBS, BJs, T2B and Squat Cleans

Every 3 minutes for 12 minutes (4 rounds)

  • 5 x Front Squats

Every 90 seconds for 6 minutes (4 rounds)

  • 3 x Squat Cleans

Increase weight per round to the working weight for the metcon.

Then AMRAP in 16 minutes

  • 50 x Double Unders
  • 40 x Kettlebell Swings
  • 30 x Box Jumps
  • 20 x Toes to Bar
  • 10 x Squat Cleans @ 110lbs/50kg

Results:  Front Squats @ 135-155-165-170lbs.  Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.

Burpees, Thrusters, Clean and Jerks

Bench Press

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1 rep @ 100% +
  • Set 7 – 5 reps @ 75 – 85%

Rest 2 minutes between rounds. In set 6 rest as needed between reps.

Streetparking WOD from June 6, 2018…

EMOM for 20 minutes

  • Even Minute – 5 x Lateral Burpees over the Bar + 5 x Hang Clean and Jerk
  • Odd Minute – 4 x Bar Facing Burpees + 4  Thrusters

Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press.  For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter.  Stopped in the 15th minute because I could only get through the burpees. 

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

Warm up with 3 rounds of

  • 3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

  • Station 1 – 6 -8 x Strict Pullups
  • Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
  • Station 3 – 4 – 6 x Handstand Pushups
  • Station 4 – 8 – 12 x Russian Twists @ 14kg

Results:  TGUs 14-18-21kg.  EMOM went as planned.

Overhead Squats then Row, HSPU, V-Ups and Pullups

Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.