CrossFit Open WOD 17.3

  • 0

CrossFit Open WOD 17.3

In the third week of the CrossFit Open, our games director Castro gave to me….
…a boot load of skills! No more dumbbell, but a highly technical barbell movement: the squat snatch! Surprise number three: After years of Power Snatches this year a Squat Snatch was mandatory. Combined with the Chest to bar pull-ups and a time cut-off after a set of 3 rounds this one promised to get not only heavy, but also highly skilled.

17.3 was:

RX 
in 8min complete
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (43/29kg)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (61/43kg)

(if completed before 8:00 you have until 12:00 for
3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (83/61kg))

…and so on…
________________________
SCALED & MASTERS ü55
in 8min complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches or pwr sn + ohs, (20/15kg)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches or pwr sn + ohs (34/25kg)

(if completed before 8:00 you have until 12:00 for
3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches or pwr sn + ohs (43/29kg))

(if completed before 12:00 you have until 16:00 for
3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches or pwr sn + ohs (52/34kg))

(if completed before 16:00 you have until 20:00 for
3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches or pwr sn + ohs (61/43kg))

17157707_960977850705768_5748805537252915940_o

17017130_960974474039439_7891675193478348858_o

17212131_960995447370675_4620746581997324723_o

 

It was a smart decision to choose Scaled because of the weights “Safety first!” – but we also like to congratulate all the PRs of first Chest-to-Bars or First RX WOD:
–  Maria C.
– Zarko
– Jan
– Gianna
– Michèle
– Adrian

And also the Scaled division saw many Snatch PRs – Congrats! You all did a magnificent job!!! The ranking of all three boxes was as follows:

RX Men:

  1. Marcel Brand 92 reps
  2. Laurence Warren 83 reps
  3. Felix Zweifel 80 reps
  4. Sherif Kenawy 80 reps
  5. Marcos Costatini 70reps
  6. Samy Demonti 64 reps
  7. Mark Morgenthaler 47 reps
  8. Pato van Rompay 47 reps
  9. Roger Unholz & Silvan Bertschinger 46reps

RX Women:

  1. Tanja Zwicky 51reps
  2. Linda Morgenthaler 45 reps
  3. Sasha Ashkenazy 43 reps
  4. Corinna Nitsch 43 reps
  5. Maria Cazares 30 reps
  6. Gianna Anastasia 29 reps
  7. Michèle Schneeberger 23reps
  8. Danäe Hilty 19reps
  9. Celina Wolfisberg 7 reps
  10. Sylvia Schmid 6 reps

Scaled Women:

  1. Tiffany Gyorgy 141 reps
  2. Fiona Pfister 141 reps
  3. Salina It 130 reps
  4. Salomé Rickenbacher 118 reps
  5. Cornelia Sutter 105 reps
  6. Yvonne Feireabend 104 reps
  7. Anka Ljusic 102 reps
  8. Mariusca Martins 96 reps
  9. Angela Wei 93 reps
  10. Bettina Zürni & Delphine Roth 93 reps

Scaled Men:

  1. Felix Böni, 141 reps
  2. Mike Bissig 132 reps
  3. Roman Vorushin 117 reps
  4. Michi Gutknecht 106 reps
  5. Celestino Aznar 104 reps
  6. Oli Streuli 93 reps
  7. Patrick Adam 87 reps
  8. Michal Zrodlowski 69reps
  9. Giuseppe Andreacchio 69 reps
  10. Andreas Hug 63 reps

17240251_960977084039178_452875747093912918_o

The team ranking started to shift around after the challenge last week. The loudest (and most present) team were the Wodzillas – they have earned an additional 5 points for their team which brings the overall team standings to:

Bildschirmfoto 2017-03-15 um 17.23.28

 

The race is tight and all the teams are bringing their A-game!

The overall individual scoreboard RX looks like this after 3 Workouts are done and dusted: (Counted are only athletes that did all three workouts RX. The points are accumulated ranking points so far.)

Men – RX Overall after 17.3

  1. Marcel Brand – 7 points
  2. Laurence Warren – 8 points
  3. Felix Zweifel – 12 points
  4. Sherif Kenawy – 13 points
  5. Samy Demonty – 18 points

Ladies – RX Overall after 17.3

  1. Linda Morgenthaler – 5 points
  2. Tanja Zwicky – 9 points
  3. Corinna Nitsch – 10 points
  4. Gianna Anastasia – 11 points
  5. Sasha Ashkenazy – 14 points

TAKE NOTE AND SAVE THE DATE: our final event, the 17.6 will take place on the 1st of April in CrossFit Meilen, starting around 14:00 IN THE AFTERNOON and ending with our celebratory final ranking and CFM-birthday party (it promises to be a fun night out, remember last year!). Don’t miss it!!!

Three exciting weeks behind us – three more to go!! We can’t wait to see what the second half of this Open Season brings!

You can find all the pictures on the Facebook Page here.

Report 17.1

Report 17.2

______________
Lust auf mehr? Dann lies doch hier weiter:

Meet the Coach: Salina
Warum der Back Squat in jedes gute Trainingsprogramm gehört
Unsere Tipps zum Bauchtraining