Friday January 17 "Week 3 Squat Snatch"

Since the CrossFit Open begins in just over a month, I figured I would throw in one of the Open WODs that has been used (in some variation) each and every year.  I fully expect to see this workout again, in some form.  We have done several of the Open WODs from the previous 3 years, so some of you will already have a feel for what it will be like.  Remember Registration is live.

You can go to https://games.crossfit.com/competition to register if you haven't already.

Warm Up

Dynamic Warm-up

Skill

Squat Snatch (3@55,3@65,3@75,3@85, 1+@95)

Metcon

"OPEN WOD 13.5"

AMRAP 4:

15 Thrusters (100/65)

15 Chest to Bar Pull-ups

Women 55+ use 45lbs and Jumping Chest to Bar Pull-ups
Men 55+ use 65lbs and Chin to Bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.