Good Bye 17.3

Warm-up

  • 4:00 Air Dyne
  • Banded Shoulder Mobility
  • Snatch
    • 5×45#
    • 3×95
    • 4×95
    • 2×125
    • 2×145
    • 1×165

Was feeling smooth.

2017 CrossFit Games Open 17.3

  • Prior to 8:00, complete:
    • 3 rounds of:
      • 6 chest-to-bar pull-ups
      • 6 squat snatches, 95 lb.
    • Then, 3 rounds of:
      • 7 chest-to-bar pull-ups
      • 5 squat snatches, 135 lb.
  • *Prior to 12:00, complete 3 rounds of:
    • 8 chest-to-bar pull-ups
    • 4 squat snatches, 185 lb.
  • *Prior to 16:00, complete 3 rounds of:
    • 9 chest-to-bar pull-ups
    • 3 squat snatches, 225 lb.
  • *Prior to 20:00, complete 3 rounds of:
    • 10 chest-to-bar pull-ups
    • 2 squat snatches, 245 lb.
  • Prior to 24:00, complete 3 rounds of:
    • 11 chest-to-bar pull-ups
    • 1 squat snatch 265 lb.

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

I wasn’t sure what to change from my first attempt, even up to when I was warming up. I ended up keeping 3-3 pull-ups for the first 3 rounds, but did 3-3 on the snatches instead of unbroken. Finished 13 seconds faster. Then I kept all 3 sets of pull-ups at 3-2-2 instead of going double with singles on the 5th and 6th round. Kept that 13 second gain so would have a better tiebreaker. Did 8 single pull-ups to try to bring my heard rate down. Rested before grabbing that 185 and made sure I really got into it. Made it, so now I was way ahead of pace. I was fucking gassed though. Was just a bit forward on my next two attempts to miss them. Did not want to pick up that bar because I couldn’t breathe, so I called it quits after I got to 11:00 on the clock since I wasn’t going to even match my 92 at that point.

Since the 3-2-2 on those 2 other rounds didn’t make me faster, I guess I should have ketp to 2 + singles and maybe I wouldn’t have been so gassed. Oh well, had to try something.

17-3-redo.jpg

We decided to do some lifting.

Behind the Neck Jerks

  • 5×45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×215

Good enough for the day.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s