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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. Accessory Work Every 2:00 for 6:00 (3 sets): 0:10 Tuck sit on bar 0:05/0:05 Single leg extensions on bar 5 Bottom half strict toes to bar 0:05 L-sit on bar
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Metcon (5 Rounds for time)
5 Sets of: 500m Row *Rest as needed between efforts *Leaderboard fastest interval. Thruster
Build to a HEAVY single in 7:00 *Compare to 3/13/17, 12/18/18 Metcon (Time) 3 Rounds for time: 20 Toes to bar 40 Wall ball shots (20lbs/14lbs) 80 Double unders *18:00 Time Cap Metcon (Time)
5 Rounds for time: 10 Strict handstand push-ups 10 Box jumps (30"/24") 10 Strict ring dips 100ft Farmers carry (70/53lbs) Accessory Work 2 sets of: 3 Bottom half strict pull-ups 2 sets of: 3 Strict pull Ups 2 sets of: 3 Top Half Strict Pull Ups Advanced 3 Sets of the complex: 3 Bottom half strict pull-ups 3 Strict pull Ups 3 Top Half Strict Pull Ups *Perform this series a complex for 3 sets. Rest as needed between each set to complete the 9 total reps unbroken. Overhead Squat
Every 3:00 for 3 sets 5 Overhead Squats *Compare to 12/14/18 Metcon (AMRAP - Reps) 3 Rounds for max reps of: 0:30 Air squats 0:30 Rest 0:30 Banded russian kettlebell swings (53lbs/35lbs) 0:30 Rest 0:30 Plate overhead jumping lunges (15lbs/10lbs) 0:30 Rest Metcon (Time)
For time: 50 Thrusters (75lbs/45lbs) 40 Pull-ups 30 Thrusters (95lbs/65lbs) 20 Pull-ups 10 Thrusters (135lbs/95lbs) *16:00min Time Cap* Metcon (No Measure)
4 Rounds 0:00-2:00 Row 500/400 meters 2:00-4:00 Rest 4:00-6:00 Run 400 meters 6:00-8:00 Rest Power Clean
Every 0:30 for 10:00 (20 sets) 1 Power clean *Start at a light to moderate weight and increase to a moderately heavy load. These reps are intended to be primarily focused on technique and speed. Focus more on the quality instead of the load lifted. Weights should not exceed 75-80% of a 1-rep max power clean. Metcon (Time) 4 Rounds for time: 15 Toes to bar 50ft Kettlebell front rack walking lunge (53/35lbs) *10:00min Time Cap Metcon (Time)
3 Rounds for time: 9 Power snatch (135lbs/95lbs) 15 Push jerks (135lbs/95lbs) 21 Bar facing burpee *15min Time Cap* Strict Pull Ups 3 Sets: Max strict pull-ups *Rest 1:30-2:00 between sets and use a band for those without strict pull-ups. The band needs to be challenging and allow for athletes to achieve 2-3 reps. Back Squat
Every 1:30 for 20 sets 2 Back Squats *Start at 185lbs/125lbs. Men add 10lbs every set and women add 5lbs every set. When you reach failure, reduce the load down in the same fashion that you built up. |
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