WOD Wednesday: 17.3

Yes I skipped 17.2…sorry. I actually didn’t skip it myself. I did it…in Ireland. I just didn’t write about it and now 17.3 is done so I feel like I should just go with whatever week it is..right?

I fully intended to do this WOD in Copenhagen but believe it or not there was not a single CrossFit box open in Copenhagen on Sunday. What? So I had to wait until Monday to do it at my gym, Rhino CrossFit. I’m not going to lie. It was a tough WOD…they all are, but we still do what we can and hope it works out.

So here is my question, what are your predictions for this week? I think there will be double unders, finally, besides that maybe handstand push ups, my fave! We’ll have to wait and see. Until then I’ve had to really think about how to modify this workout, hope you like it. Until next time.

Original Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 lb./65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, (135 lb./95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, (185 lb./135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225 lb./155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, (245 lb./175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 lb./185 lb.)

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

Modified for Travel/Home: WOD 17.3

Instead of Pull ups you are going to change it to Pull ins. (Click for example)

Alternative to Squat snatches? Overhead squats with your suitcase or dumbbells! Or you could do Squat snatches with dumbbells. It’s a little more challenging but will give you a great work out.

 

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