Friday – 031116

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Warm-up/Injury Prevention
Row 1000 meters, then 3 rounds not for time:
10 PVC shoulder dislocates
8 Snatch grip RDL’s
6 Pull-up retractions
6 Narrow grip overhead squats

Workout of the Day
Open Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

If you are not in the open and want to do a different workout, you will do a 14 minute AMRAP of 10 power snatches (75/53), 20 sit-ups, and 10 thrusters.  Either way, performing the warm-up is recommended.  If you would like to still do the bar muscle-ups, your workout will be 10 snatches, 3 bar muscle-ups, 10 thrusters.

Post your scores to the Whiteboard.

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