3.10.2017

By
November 6, 2020

OPEN 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, complete 3 rounds of:8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)*Prior to 16:00, complete 3 rounds of:9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)*Prior to 20:00, complete 3 rounds of:10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)Prior to 24:00, complete 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 permittedMen use 45-75-95-115-135-155 lb.Women use 35-55-65-75-95-105 lb.

METCONTabata Time 20 sec on, 10 sec off, 6 times through each exercise (30 minute workout)1. Bicep curls2. DB squat and press3. DB standing flies4. Burpees5. Around the world6. Tricep dips7. V-ups8. Run9. Chest flies10. Bent over rows

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