All this month we’re dedicating space to the happenings of one of our sport’s biggest times of the year. Yep, it’s time for the annual Reebok CrossFit Open! It’s an exciting time of the year for athletes all over the globe who love to compete. The Open pits CrossFitters from all walks of life against each other in a bid to become the Earth’s Fittest Man and Woman. Did you miss the WODs for weeks one and two? Check them out by clicking here.
Also, at the end of today’s post you’ll find links to our earlier articles about The Open that we posted this month. We hope you’ll go back and read them on your next break. Today we’re going to be breaking down the WOD / Rx for week number three. This workout is labeled 17.3. If you’re searching for a new fitness coach in Raleigh NC, please give us call or drop-in.
2017 CrossFit Open WODS – 17.3
17.3: March 9 – 13
Men – For the rounds with an *, complete all reps to extend time cap by 4 minutes.
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Before 8:00, complete 3 rounds of the following:
- 6 – chest-to-bar pull-ups
- 6 – squat snatches, 95 lb.
- 7 – chest-to-bar pull-ups
- 5 – squat snatches, 135 lb.
- 8 – chest-to-bar pull-ups
- 4 – squat snatches, 185 lb.
- 9 – chest-to-bar pull-ups
- 3 – squat snatches, 225 lb.
- 10 – chest-to-bar pull-ups
- 2 – squat snatches, 245 lb.
- 11 – chest-to-bar pull-ups
- 1 – squat snatch 265 lb.
Then, 3 rounds of:
*Before 12:00, complete 3 rounds of the following:
*Before 16:00, complete 3 rounds of the following:
*Before 20:00, complete 3 rounds of the following:
Before 24:00, complete 3 rounds of the following:
Women – For the rounds with an *, complete all reps to extend time cap by 4 minutes.
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Before 8:00, complete 3 rounds of the following:
- 6 – chest-to-bar pull-ups
- 6 – squat snatches, 65 lb.
- 7 – chest-to-bar pull-ups
- 5 – squat snatches, 95 lb.
- 8 – chest-to-bar pull-ups
- 4 – squat snatches, 135 lb.
- 9 – chest-to-bar pull-ups
- 3 – squat snatches, 155 lb.
- 10 – chest-to-bar pull-ups
- 2 – squat snatches, 175 lb.
- 11 – chest-to-bar pull-ups
- 1 – squat snatch, 185 lb.
Then, 3 rounds of:
*Before 12:00, complete 3 rounds of the following:
*Before 16:00, complete 3 rounds of the following:
*Before 20:00, complete 3 rounds of the following:
Before 24:00, complete 3 rounds of the following:
Want to learn more about the CrossFit Open and why you should participate? Check out the other blogs in this series by clicking the links below.
- 2017 CrossFit Open – What Is It?
- Why You Should Participate In The 2017 Open
- More Reasons To Compete In The Open
For the CrossFit Open WOD 17.4 and 17.5, click here! If you’re looking to get into the best shape of your life, keep reading to see how CrossFit Invoke can help you!
Affordable Fitness Coach in Raleigh NC For 2017
If you’re in need of an affordable fitness coach in Raleigh NC that can help you with your health goals, then CrossFit Invoke should be your top choice! We even offer free fitness classes in Raleigh so you can come and check us out without any commitment whatsoever. We’re located a few miles from downtown Raleigh, NC and can be conveniently found right off of I-440.
To get get started with a free fitness class, all you have to do is click here.
