The third week of the 2017 CrossFit Open is now underway with 17.3 announced by Dave Castro.
This week athletes will be put through a couplet of chest-to-bar pull-ups and squat snatches, with a twist! Every three rounds a time cut off will be introduced with the reps and snatch weight changing.
For those who haven’t seen it yet, CrossFit Open 17.3 is:
Prior to 8 minutes:
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 minutes, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16 minutes, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20 minutes, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
*Prior to 24 minutes, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatches, 265/185 lb.
As always, a lot of planning and strategy can go into tackling a workout like this.
Here are what some of the leading athletes and trainers and saying about 17.3 and what 17.3 tips and advice you can take before giving it a crack:
Good luck and happy training!
CrossFit’s Nicole Carroll:
Rich Froning and the boys from Mayhem CrossFit:
Stephanie Ring from Endure Yoga: