17.3 (IMPORTANT – EVERYTHING CAN BE SCALED – COME IN )

This may be your first attempt at 17.3.  It may be your 2nd.  Regardless, here are a few tips.

Firstly, the fact that the snatch weights go up means that sooner or later you are going to come up against a weight that is at or near your 1RM.  Now under normal circumstances when you attempt a 1RM, you are cool, calm and collected (mostly) – you are not panting and breathing hard, sweating profusely with your heart racing.  So what does this mean for 17.3?  Don’t go out too hard.  Pace yourself so that you can get to that weight that will challenge you without being gassed out.

The Chest to Bar pull-ups and Jumping Pull-ups can still be a challenge but do your best to move through these in a calm and methodical manner.  Do singles if you have to but rest only long enough so that you can maintain a comfortable pace.  Keep an eye on the clock or ask your judge to keep you updated so that you know how much time you have.

When you get to your Snatch, take a couple of big breaths, calm the mind, visualise what you want to do, then go for it.  If you intend to put in a score for the Open competition, you must at some stage of your snatch, pass through full depth of a squat.  For those doing RX”d, you must land in the squat position – hip crease below the top of your knee.  For those doing the scaled version, you must also reach full depth (as above) but you can power snatch first, then overhead squat down.  Do not rush out of the bottom position.  Make sure your judge says your rep is good before you stand up as you may have just wasted a rep by not going deep enough.

Good luck guys.  I hope to hear about, and see some good snatching tomorrow.

WORKOUT OF THE DAY

METCON

*** 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)

then

3 rounds of:

7 C2B Pull-ups

5 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)

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About AB

Crossfit Coach

Posted on March 13, 2017, in WOD. Bookmark the permalink. Leave a comment.

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