Speedy at the top of her first bar muscle-up!
Conditioning:
Option 1:
2016 CrossFit Games Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches*
3 Bar Muscle-ups**
*Weights:
Rx: (75/55)
55+ and Teen 14-15 Rx: (65/45)
Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)
**Muscle-up Variation:
55+ Rx does 5 Chest-2-Bar Pull-ups
All scaled divisions do 5 Jumping Chest-2-Bar Pull-ups
A thorough WOD description and standards can be found here.
Option 2:
3-person Team WOD
180 Wall-Ball Shots (20/14) at (10/9′)
60 Pull-ups
150 Deadlifts (135/95)
60 Burpees
120 Kettlebell Swings (53/35)
60 Box Jumps (24/20″)
90 Calories Rowed
For Time
Compare to Tuesday, 31 March 2015
Mobility:
Couch Stretch – 1:30/side
Reclined Spinal Twist – 1:30/side
Banded Overhead Distraction – 1:30/side
Royal Huddleston Burpee Challenge:
Day 37
Post score, time, and experiences to comments
Option 2:
30:56 Rx
w/Danny & Chad V.
28:42 w/ Rhonda and Harmon. I did Rx weights but mod banded PLU
Also got my 10 Rx reps for 16.3 😉
Small, but fun class today! Good to see you at the 0845 Rhonda!
Thanks Sarah! Fun working out with you too!
16.3
Scaled (45# Snatches & 5 jumping C2B)
122 reps 🙂
Knocked out a little bit of Option 2 with Ethan and Matt!
D.
16.3. 75 reps. 6:11. 12 seconds faster through the tiebreak but grip completely wore out at the end. Only one more rep.
Through burpees on other WOD with Boone and Rags. Was in zombie mode.
Redid 16.3
105 reps. 6 more reps than Saturday. Ehhh this one just wasn’t my thing.
Did Rx the first 10 snatches so I could post an Rx score.
Then did partner workout with T. We only went through the burpees and skipped the PLUs. Her hands are torn up from being such a boss on MUs.
Fun partnering with you tonight.
16.3
105 scaled
Redid 16.3
116 rep RX
5 reps better than first time!
Great work today everyone!
16.3 Rx 10 reps with a bunch of MU attempts. Didn’t expect to get one since I just started working on them yesterday…but it absolutely showed me why practicing progression is important, and I plan to start properly now.
Also, I forgot to do burpees since Thursday since I was both sick and out of town…so I caught up and did 142 freaking burpees today.
16.3: 129 Scaled
Bonus:
50 Wall Ball Shots (20 lbs)
50 Deadlifts (125 lbs)
25 Burpees