CROSSFIT OPENS 2017 17.3
Vanguard Bootcamp every Saturday morning between 8:00-9:00am is fun for all fitness levels and a great way to begin your fitness journey. The enthusiastic coaches program different workouts each week and our philosophy is good movement. Bootcamp is a tonne of fun while working up a sweat!
Meet at Vanguard Fitness before 8:00am for a chat, stretch and run down on the workouts. From here (if mother nature is on our side!) we will walk the 300m to the HeliPad Park directly behind the gym.
$10 for newcomers and our members are free.
CROSSFIT OPENS 17.3 - 9:00-11:30AM
The CrossFit Opens 2017 week 3. Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, do it with your affiliate family!
Today we will each complete 17.3 to the best of our abilities.
Once we know the workout for this week we can out plan heats. The heats will consist of 3-5 athletes throwing down. Each athlete requires a judge to score their workout. We will run through a workup thats specific to 17.3 from 9:10-9:30
Bring your energy, bring the fun!
17.3 Rx/Scale, Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches 43/30 - 20/15
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches 61/43 - 35/25
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches 83/61 - 43/35
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches 102/70 - 52/35
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches 111/79 - 61/43
Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch 120/83 - 70/47
*If all reps are completed, time cap extends by 4 minutes.
Massage Therapy @ Vanguard by Pete