Dame-O-Mite

I LOVE Friday! It means that the weekend is here and we’ve got all kinds of fun stuff going on as the CrossFit Open Competition is in full swing.

17.3 was announced last night, and I must say, it’s quite the programming. A blend of time and task based workout, again, they test similar skills in back to back weeks with the Chest To Bar Pull Ups and both the Toes To Bar and Bar Muscle Ups.

You probably noticed, again, that it’s very similar to the programming you have seen at WildFire CrossFit this week. In fact, Coach Damian has done an incredible job at preparing us for the open since before it began. This week, it looks like he has a direct line to The Director of the Games, Dave Castro himself!

I think it’s safe to say that Coach Damian’s programming is on point.

If you are doing the Open over the weekend and want to get into class today, you have a few options. First off, be sure to take it easy. These exercises are designed to fatigue a person quickly and recovery takes time. So, go ahead and practice, just be smart about it. Today is a great day to work on some strict Pull Ups, mobility, and preparing a game plan to attack this WOD.

Because we spent so much time on the Squat Snatch on Wednesday, and we did a lot of leg work this week, you are going to have some options as you get into the workout.

So today, get a little taste of the half way point WOD of the Open, and HAVE SOME FUN!!

Be sure to log into the Schedule HERE to sign up for your Open Time.

Also, because of the weight change in 17.3, we could REALLY use some extra help with this workout in addition to judging. If you are available to help out, please sign up as a judge so we know.   THANKS!!!!!

Friday, March 10th 2017

Warm Up:
Running
Mobility
Core Work

Skill Work: Kipping Pull Ups

Strength: 3 Sets of Max Effort Strict Pull Ups
3 Sets of Max Effort Handstand Push Ups

WOD: CrossFit Games Open 17.3 or See Alternative Below \/ \/
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches, 95/65 lbs
— then —
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches, 135/95 lbs
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches, 185/135 lbs
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches, 225/155 lbs
* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches, 245/175 lbs
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch, 265/185 lbs

* If all reps are completed, time cap extends by 4 mins

Alternative: 17.3 – Keeping it simple
8 Min AMRAP
6 Chest To Bar Pull Ups
6 Squat Snatch

You can still go up in weight after every 3 rounds.

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