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Quick Tips For Open WOD 17.3

Crossfit

velites wods1 7.3 quick guide
Well, this one is pretty simple; you either snatch the weight, or you don’t. Here’s what 17.3 looks like, and our tips for making the most of it, if you’re taking on the RX version.



mitchell adams - 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.

Chest-to-bar pull-ups

The C2B increase in number by one in every segment, but the numbers are still low. If you’ve got good pull-ups, use this an opportunity to breathe and prepare yourself for the snatch. Don’t tense up, and use your kip wisely — you don’t want to smoke your pulling power for the snatch.

If C2B aren’t your strongest movement, don’t butterfly them. Instead, use a smooth kipping motion and make good reps.

| #CTB 🦋 PULL-UPS | a closer look ———————- 17.3 is definitely a spicy wod and those snatches 🏋🏽combined with #ctb pull-ups 🤸‍♂️will tax your pull. So #cfg coach @estradaflys walks us through this skill and how to be the most efficient ・・・ A closer look at the Chest to Bar Pull-up. • Keep the body long with no break in the knees or feet for efficiency • Think about making contact with the bar on the way down instead of on the way up in order to keep maintain the fluidity of the movement • Maintain an active shoulder at the bottom. You should never tension at any point. • Requires a more aggressive Hollow and Arch position than a butterfly pull-up. If it helps try and exaggerate the positions while keeping tension. #crossfit #fitness #cfgymnastics #gymnastics #girlsofcrossfit #cfgcoach #gymgypsy @crossfitgames @cfgymnastics @crossfit @karhustrength 🎥 @sayhaynes

A post shared by CrossFit Gymnastics (@cfgymnastics) on

If you need to break the pull-ups, do so, because there aren’t a lot of snatches, but if you’re tired and you miss one, that’s going to waste time.

No power snatch into OHS

In the RX’d version of 17.3, snatches must be caught below parallel. You cannot power snatch the bar and then overhead squat it.

On the light snatches, it may be a good idea to touch and go either halfway or the whole set. On the heavier weights, don’t stress about dropping the weight and regaining your composure.

Don’t rush, and make sure you set up for each snatch as if it were a one-rep max attempt. Any missed reps will cost you time and energy.

Be patient, then be explosive. Check out CrossFit’s guide to snatch technique here.

Good luck, and have fun, everyone.

vrope 2.0 - wod 17.3

Lots of love, your friends at Velites.

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Graeme Keeton

Written by Graeme Keeton

Graeme is a copywriter based in the United Kingdom. He provides the copy for our social media channels and newsletter, in addition to articles covering the CrossFit scene in Europe and the U.S.

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