March 2017

4min AMRAP:
-Run 400m
-10 Pull-Ups RX+ 10 C2B
-Max Thrusters 95/65 RX+ 115/80 55+ 75/55
Rest 3 min
4min AMRAP:
-Run 400m
-10 T2B
-Max Reps Hang Power Snatch
Rest 3 min
4min AMRAP:
-Run 400m
-10 Pull-Ups RX+ 10 C2B
-Max Reps Hang Squat Cleans
Rest 3 min
4min AMRAP:
-Run 400m
-10 T2B
-Max Reps S2O

*Score is total reps from all barbell movements

Post score to responses.

Compare to March 5, 2016.

CF Open 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.

Post results to responses.

CrossFit Open WOD 17.3 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

21-15-9 Reps For Time:

-SumoDeadlifts 205/135 RX+ 245/155 MRX 185/115
-WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′

Post time to responses.

CrossFit Open WOD 17.3 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

3 RFT: 
-Run 200m
-10 R Arm Dumbbell Snatches (from Floor) 45/25lbs RX+ 50/35 MRX 40/20 or 10 R Arm KB Snatches (from Hang) 24/16kgs RX+ 32/24 MRX 20/12kgs or 10 Barbell Power Snatch 115/75 RX+135/95 MRX 95/65
-10 Over Bar/Lateral Burpees
-Run 200m
-10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang) or 10 Barbell Hang Power Snatch
-10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18

Immediately When Finished from WOD

REST 1min annotate time THEN

“Finisher”
-1mile Run for Time

Post time for WOD and time for “finisher” to responses.

CrossFit Open WOD 17.3 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

3 Sprint Rounds For Time:
-16/14cal Row or 14/12cal A Bike
-14 Dumbbell Thrusters 45/25lbs RX+ 50/35 MRX 40/20 or 14 Barbell Thrusters 115/75 RX+ 135/95 MRX 95/65
-12 T2B
Rest 2min After 1st Round and
Rest 3min after 2nd Round

Post time for each round and total time minus 5 minutes of rest to responses.

CrossFit Open WOD 17.3 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD