CrossFit Open 17.3

17.3AMRAP · 8:00 + extensions (max 24:00)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (weight 1)
Then 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (weight 2)

Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (weight 3)

Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (weight 4)

Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (weight 5)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (weight 6)

Start CrossFit Open 17.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95, 135, 185, 225, 245, 265 lb

Women: 65, 95, 135, 155, 175, 185 lb

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2017/3?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2017/3?scaled=1

Movements

Chest-to-Bar Pull-Up
Squat Snatch

Movement standards

Chest touches the bar at or below the collarbone. Squat snatches: bar from the floor to overhead in one motion, hip crease below the knee in the catch, finish standing. The timer here runs to 24:00; stop at the cutoff you didn't make.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Snatch Strength

Before: Build to a heavy squat snatch single, then 3 × 2 at 80%.

Pacing: Fast through the first 8 minutes; the heavier bars need all the time you can save.

After: 3 × 5 Overhead Squats + 3 × 8 Weighted Pull-Ups.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Gated Sprint

Before: Build through weights 1-3 with singles, 5 chest-to-bar.

Pacing: Pull-ups unbroken early, then quick singles on the bar with a fixed 10-second reset.

After: Shoulder and hip stretch + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Technique First

Before: 6 min easy cardio + empty-bar snatch drills.

Pacing: Stay on weight 1 or 2 with clean reps; stopping at 8:00 is a solid score.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: eatthegains.com 17.3 post; floelite.com 17.3 post