CrossFit Open 17.3 Pregnancy and Mom Mods

OPEN 17.3

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

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


Chest to bar – strict pull ups, band up for strict pull ups, jumping from box pull ups with slow eccentric (actually helps build crazy strength!), ring rows

2nd & 3rd trimesters Snatch – dumb bells, choose moderate/moderate heavy, be a badass! Do what YOU can!

1st trimester/postpartum Snatch – lighter weight progression OR build strength and movement patterns by choosing a light/moderate weight and sticking to it through each round (do not increase). BUILD GREAT PATTERNS, don’t fry yourself!

For timing:

During 1st/2nd – listen to your body and move at a comfortable pace FOR YOU.

During 3rd trimester – drop rounds to 2 or forget the heaviest/last round (11 pulls & 1 snatch) so you finish at same time

Postpartum – pace yourself, focus on your core and breath, focus on movement patterns. Newly postpartum, drop the last round so you finish at the same time

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