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Friday March 10th

9
Mar

Friday March 10th

WEEK 3, MARCH 9-13, SPONSORED BY GATORZ

Fraser vs. Panchik vs. Sager

  

Workout 17.3 will be announced live from Alamo City CrossFit in San Antonio, Texas. In a triple matchup, Fittest Man on Earth Mat Fraser will complete the third Open workout alongside perennial Games athletes Scott Panchik and Cole Sager.

Strength: Movement Warm-up

WOD: 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.

METCON:

3 x 10 Turkish Situps (5 each side), 3 x 10 KB Chops (10 each side), Max plank x 2.
WOD: 400m Run then 21-15-9 of Front Squats, Push Press, Burpees over bar then 400m Run.

 

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