Odd Object/Gymnastics Conditioning, Mid-Duration
“CrossFit Open 17.3”
3 rounds:
6 pull-ups
6 snatches
3 rounds:
7 pull-ups
5 snatches
3 rounds:
8 pull-ups
4 snatches
etc.
Snatches: ascending load from round to round.
Pull-ups: SC=jumping, RX= C2B
Weightlifting Strength Development Progressive Series- Week 1 of 4
Shoulder or Push Press:
Load:
Set 1: 5 x 65%
Set 2: 5 x 75%
Set 3: Max reps x 85%
Rest as needed between. Max unbroken reps on last set.
After-Hour Balance & Skill Accessory Exercise
Balance: Spend 5-8 minutes practicing single-leg balance.
Skill: 5-8’ of practice on tripleunders or double-unders.
After
Accessory exercise, record workout results, return equipment.
Before
Check snatch max; if your max >145/105, consider going RX on 17.3. Else, scale.
