FRIDAY NIGHT LIGHTS 17.3

CrossFit Denham Springs – CrossFit

17.3 has arrived, and how do you feel about it?

Tonight we will have Team HVII taking on the OPEN WOD with us. If you want to see some of the best athletes in Louisiana move fast then Friday night at CFDS is the place to be.

This week our head to head match up will be our very own Rebekah Booth vs Kerrie Lee vs Kimmy Trowbridge. These 3 ladies are some of the fittest ladies in the Open in our region and it will be great to watch.

There are NO 4:30 AND 5:45PM CLASSES ON friday.

Metcon (Time)

For time:

40 Assault Bike Calories

30 Assault Bike Calories

20 Assault Bike Calories

15 Push Jerks, 165/105#

10 Push Jerks, 165/105#

5 Push Jerks, 165/105#

Partner WOD

40/40. 30/30, 20/20

15/15. 10/10, 5/5

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

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

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

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

* Power snatches with overhead squats permitted

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