Warm-up
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 pull ups with 2 sec hold at the top
10 Reverse Lunges
3-5 pull ups with 2 sec hold at the top
Strength
Push Press: 3 X 1
Work up to 90%, then perform 3 singles at that weight
*Perfect Tech
Metcon
CrossFit Games Open 16.3
AMRAP 7 minutes:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.
10 power snatches
3 bar muscle-upsMen 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-upsMen use 45 lb.
Women use 35 lb.
10 power snatches
5 jumping chest-to-bar pull-upsMen use 45 lb.
Women use 35 lb.
Accessory Work
*choose weight for quality
3×10 one arm bent over row ( each arm)
3×15-20 GHD Sit ups
3×10 Leg curls with bandBanded Leg Curlshttps://www.youtube.com/watch?v=B0kABjeJ_TY
3×15-20 GHD Sit ups
3×10 Leg curls with bandBanded Leg Curlshttps://www.youtube.com/watch?v=B0kABjeJ_TY