By now most of you know what 17.3 is. For those who actually work during work hours (and did not go to the toilet to watch the announcement), 17.3 is snatches and pull-ups (see below). It’s a nice change from the dumbbells, though I still think they will make another appearance.
The Rx’d version of 17.3 requires a SQUAT snatch coupled with CHEST TO BAR pull-ups. What this means is that when you catch the bar, you must finish in a squat (top of knee below hip crease) where your descent is carried out in one smooth motion. You cannot power snatch it, pause, and then continue into the squat. Not for RX’d anyway. The official competition scaling allows for this though.
If you are doing RX’d, then your chest to bar pull-ups must involve contact with the bar below your collar bone. If there is no contact , there is no rep. You can have your hands facing any way you want as long as you start in full extension and make the required contact.
As always, there are scaling options available to everyone. The official competition scaling option is a power snatch (catch it high) and then overhead squat to the required depth (you can also squat snatch if you want). In place of the chest to bar pull-ups, you must do jumping pull-ups with the bar at least 6 inches above your head when standing tall. If needed you can stand on plates. The same standards apply where you must start with your arms fully extended, then you can jump and pull your chin up over the bar.
For those who are not registered for the competition but wish to do the workout, you can take your scaling further if needed (go lighter, use a band, do ring rows).
As in previous Open workouts, everyone will have a judge to keep track of your reps and we ask that you return the favour. Get in there and encourage your partner.
The workout will be programmed for Saturday (tomorrow) with Reace running a Snatch workshop from 7.15am to 7.45am. We will kick off heats at 7.50am. All of the sessions on Monday will also be 17.3.
So here’s the workout:
*** Snatch weights – RX’d is black, Scaled is red, 55+ Rx’d is blue, 55+ scaled is green
*** Scaled, and 55+ scaled can do Jumping Pull-ups
OPEN WOD 17.3
Prior to 8 mins, complete:
3 rounds of:
6 C2B Pull-ups
6 Squat Snatches (43/29kg) (20/15) (34/20) (20/15)
3 rounds of:
7 C2B Pull-ups
7 Squat Snatches (61/43kg) (34/25) (47/34) (34/25)
**Prior to 12 mins, complete 3 rounds of:
8 C2B Pull-ups
4 Squat Snatches (83/61kg) (43/29) (61/43) (43/29)
**Prior to 16 mins, complete 3 rounds of:
9 C2B Pull-ups
3 Squat Snatches (102/70kg) (52/34) (70/52) (70/34)
**Prior to 20 mins, complete 3 rounds of:
10 C2B Pull-ups
2 Squat Snatches (111/79kg) (61/43) (83/61) (61/43)
**Prior to 24 mins, complete 3 rounds of:
11 C2B Pull-ups
1 Squat Snatch (120kg/83kg) (70/47) (93/70) (70/47)
Posted on March 10, 2017, in WOD and tagged 17.3, Boronia Park, CrossFit, CrossFit Geo, Fitness Facility, GEO, Gladesville, gym, gymnastics, Hunters Hill, Lane Cove, Meadowbank, MetCon, Personal training, Putney, Ryde, Strength and Conditioning, Sydney, Weightlifting, west ryde. Bookmark the permalink. Comments Off on 17.3 is……………...