The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 6 | Chest-to-Bar Pull-up | – | – |
| 6 | Squat Snatch | 42.5 kg | 30 kg |
| 7 | Chest-to-Bar Pull-up | – | – |
| 5 | Squat Snatch | 60 kg | 42.5 kg |
| 8 | Chest-to-Bar Pull-up | – | – |
| 4 | Squat Snatch | 85 kg | 60 kg |
| 9 | Chest-to-Bar Pull-up | – | – |
| 3 | Squat Snatch | 102.5 kg | 70 kg |
| 10 | Chest-to-Bar Pull-up | – | – |
| 2 | Squat Snatch | 110 kg | 80 kg |
| 11 | Chest-to-Bar Pull-up | – | – |
| 1 | Squat Snatch | 120 kg | 85 kg |
Women: By 8:00: 3 rounds 6 C2B + 6 Squat Snatches 30 kg, then 3 rounds 7 C2B + 5 × 42.5 kg; each +4 min for 3 rounds 8 C2B + 4 × 60 kg, 9 C2B + 3 × 70 kg, 10 C2B + 2 × 80 kg, 11 C2B + 1 × 85 kg (max 24 min). Score: reps
How Open 17.3 works
Open 17.3 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 17.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 17.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 150 reps | from 135 reps |
| Advanced | from 108 reps | from 97 reps |
| Intermediate | from 80 reps | from 72 reps |
| Beginner | from 60 reps | from 54 reps |
| Novice | under 60 reps | under 54 reps |
Tips for Open 17.3
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 17.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar
- Snatch: Power Snatch plus Overhead Squat; Hang Squat Snatch