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WODs

CrossFit WOD, February 6, 2021

By January 31, 2021No Comments

CF Open 16.3

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Snatch (E2M x 5, 3 Reps)
Every 2 minutes for 5 rounds, perform 3 Power Snatches without dropping between reps. Increase the weight each round and record your heaviest 3.

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.

* STIMULUS * You do NOT want to burn out too early, nor do you want to spend an eternity chilling out on the muscle-up station. So, find a rhythm early on that allows you to move at a good clip throughout the snatches, but not so fast that you’re struggling on the muscle-ups. You only have to do 3 muscle-ups, and once you’re on the bar you don’t want to break.

Mods –
1.) Snatch weight
2.) Jumping BMU

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.

Extra Work
Snatch Grip Sotts Press (4 x 5)
Same weight all 3 sets.