Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (5 x 5 x 5 x 5 x 5 )
Use 50% for all sets. Lift on a 3-minute clock. Work bar cycling.
WOD: CrossFit Games Open 16.3
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Teens 14-15
AMRAP 7 Minutes
10 power snatches
3 bar muscle-ups
Boys use 65 lb.
Girls use 45 lb.
CrossFit Games Open 16.3 Teens Scaled
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Boys use 45 lb.
Girls use 35 lb.
CrossFit Games Open 16.3 Masters 55+
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
CrossFit Games Open 16.3 Masters 55+ Scaled
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Cool Down: Tabata V-Ups