CFPC – CrossFit

Warm-up

(No Measure)

5 min Row -70-75% Pace

Then,

10-15 min Mobility for:

Banded Lat stretch

Chest stretch

Foam roll upper back

Single-arm hang from the bar (:30 sec/side)

Then,

800m Jog (~75% effort)

30 Hollow Rocks

4 Rounds:

Row :30 sec @90%

Rest :30 sec

One set, with an empty barbell, of:

Snatch-Grip RDL x 3 reps

Snatch High Pull from Below Knee x 3

Muscle-Snatch x 3 reps

OH Squat x 3 reps, SLOW

Snatch Push Press x 3 reps

Snatch Balance x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

Two sets at ideal event pace of:

5 Power Snatches (75/55#)

1-2 Bar Muscle-Ups

Rest 60 sec between sets

(or your workout weight/scale)

Rest and prepare for WOD

Metcon

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.