Another week, another workout. I don’t think I’ve ever seen so many workout memes of people doing the jumping chin-over-bar pull-ups. It was quite cute. This was a fun one, partially because the scaled version is so doable for every level.

These tips will help you rock 17.3.

Tips for Scaling 17.3:

  1. Know your max
    To prepare for the snatches, its important to know what your 3-rep max is for squat snatches. That’s going to be your top number for the 24:00 set. Now work your way down to figure out what your first set squat weight should be. For some, it might be just as written. For others, you may start and finish at a 35 lb. squat snatch.
  2. Keep it steady
    Adrenaline and the simplicity of this workout may make it tempting to start off too hot, too soon in the first rounds. Not only can this make squat snatching dangerous for beginners, but you’re likely to get fatigued very quickly (I’m guessing that’s kind of the point of this WOD). Try to keep a steady pace throughout all the rounds. This consistency will get you a lot further than you think.
  3. Watch your chin
    My friend almost smacked her chin on the bar a few times in the chin-over-bar pull-ups. Again, take your time. And if you don’t have the right equipment or the ability to do these, the assisted pull-up machine is still your best friend.
  4. Warm up, warm up, warm up
    Have I already mentioned you should warm up? Snatches are probably the hardest movement for me in Crossfit, and now we’re going to add a full squat to it. Save your shoulders and knees by doing mobility exercises before you start.
  5. Hook it
    For the love of Rich Froning, please, I beg of you…use a hook grip when you snatch! Nobody wants your barbell to go flying.

Workout 17.3

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 35 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.