Open 17.3
Workout Details
For Reps
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)
Prior to 12 minutes, 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)
Prior to 16 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)
Prior to 20 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lbs)
Prior to 24 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lbs)
Prior to 28 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lbs)
Original WOD
For Reps Prior to 8 minutes, 3 rounds of: 6 Chest-to-Bar Pull-Ups 6 Squat Snatches (95/65 lbs) Prior to 12 minutes, 3 rounds of: 7 Chest-to-Bar Pull-Ups 5 Squat Snatches (135/95 lbs) Prior to 16 minutes, 3 rounds of: 8 Chest-to-Bar Pull-Ups 4 Squat Snatches (185/135 lbs) Prior to 20 minutes, 3 rounds of: 9 Chest-to-Bar Pull-Ups 3 Squat Snatches (225/155 lbs) Prior to 24 minutes, 3 rounds of: 10 Chest-to-Bar Pull-Ups 2 Squat Snatches (245/175 lbs) Prior to 28 minutes, 3 rounds of: 11 Chest-to-Bar Pull-Ups 1 Squat Snatch (265/185 lbs)
Coaching Tips
Strategy
- 1Pace yourself throughout the rounds; consider breaking the pull-ups into smaller sets if needed to avoid muscle fatigue early on.
- 2For the squat snatches, prioritize form over speed, especially as the weight increases in later rounds; it's better to lower the weight than risk injury.
- 3Consider using a hook grip for snatches to maintain control over the bar, especially at heavier weights.
- 4Use transitions wisely; prepare your equipment before the WOD starts to minimize downtime between movements.
Safety Considerations
Technical Focus
Focus on maintaining a strong grip and body alignment during pull-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Use an ergometer at a moderate pace to get the heart rate up.)
Mobility Work:
- 10 Shoulder Dislocations(Use a band or PVC pipe to stretch shoulders and improve range of motion.)
- 10 each side Hip Flexor Stretch(Focus on keeping the hips open for squat snatches.)
- 10 Wrist Rolls(Loosen up wrists for pull-up technique.)
Activation:
2 rounds- 5-10 sec Pull-Up Hold(Hold at the top of the pull-up position to activate back and shoulder muscles.)
- 5 Hang Snatches with PVC(Focus on form and technique, getting used to the motion without heavy load.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and adjust pull-ups to assist as necessary.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
squat snatch
Reduce the load on the barbell.
Weight: 80/50 lbs (36/23 kg)
Scaled
Reduce weights by approximately 40% and modify movements to lower the intensity.
- 1
chest to bar pull up
Ring Rows or Assisted Pull-Ups
- 2
squat snatch
Use a lighter kettlebell or dumbbell for the snatch.
Weight: 50/35 lbs (23/16 kg)