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Friday Mar 10, 2017

Here we are at week 3 of The Open! The test continues to unfold as CrossFit HQ covers more areas of fitness. Weeks 1 and 2 brought us a cardio and a gymnastics-heavy workout, and now in week 3 we get a heavy weightlifting event. As in years past though, you have to have a decent level of all-around fitness to earn your way to that heavy barbell. A big 1RM snatch alone doesn't cut it.

Lucky for us, our programming frequently includes both snatches and chest to bar pull ups. Hopefully you've been attacking your mobility in order to hit these squat snatches. Please make sure you watch the video above and are familiar with the standards (no power snatch + OHS, no knees touching the ground, etc). This will be a tough workout with loads that most people can't complete, but it wouldn't be a good test that separates the fittest from the rest of us if it wasn't.

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65lbs) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135/95lbs) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185/135lbs) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225/155lbs) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245/175lbs) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265/185lbs)

*If all reps are completed, time cap extends by 4 minutes.

For all the workout details as well as the Scaled, Teens, and Masters versions, check out the workout info sheet here.

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