Friday 3/10/17

Strength Cycle: Open Cycle – Week 2

WOD
Open WOD 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends
by 4 minutes.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with
overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

-then, if time allows:

Strength/Skill
E3M12M
3 Deadlift
*Tough & go, but slow & controlled, with zero bounce. If not sure where to start, consider first set around 77.5%.

Daily Reading
1. That Nails-on-a-Chalkboard Feeling May Be Its Own Separate Emotion
2. How To Be Calmer During The Open
3. 12 Tips for Women to Avoid Fat Gain as They Age
4. Yoga: For People Who Lift

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