Open Workout

Open 16.3
Take your own time to get warmed up and ready to go.  Be sure to sign up for a heat on the board so we can get everybody through.

16.3 Warm Up
Spend time warming up mobility in wrists, shoulders and pull ups.

Wrists and Shoulders can be down with banded distraction stretches.  start with and Orange band and move through all the shoulder stretches.

For C2B and Bar MU start with some straight arm pulling drills and work into the movement in order to get the most out of your pull.

CrossFit Games Open 16.3 (AMRAP - Reps)

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 - Reps)

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 Masters 55+ (AMRAP - Reps)

AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

 

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