03-10-2017 "Open 17.3"

New Website: www.crossfit-yelm.com

Week 3 Charity of the Week
Yelm Senior Center
We are collecting Office Supplies 
YSC Runs off a very limited budget
copy paper
Staples
pens
post it notes
dry erase markers
File Folders
Card tables



Warm-up:
7-10 mins of:
Plank to downward dog  10 reps
Band around the rig doing banded arm circles 5 reps each way 
Lateral lunges x5 each leg
3 squat snatches (add weight each round) closer to the working weight by the end

http://themovementfix.com/crossfit-17-3-prep-strategy/


Metcon: 17.3

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

Movement standards
www.games.crossfit.com
CrossFit Yelm