16.3

By jessica / March 10, 2016 March 10, 2016

CrossFit Games Open Workout 16.3

7:00 AMRAP of:

10 Power Snatches 75/55#

3 Bar Muscle-ups

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

Workout:

2 sets of 12 AMRAPs:
14 Wallballs (20/14) *Increase 7 reps each full round
7 Push Jerks (155/105)
14 Chest to Bar

Rest 2:00 between 2 Sets
Restart from top on 2nd set.

Partner Options:

24 AMRAP:
30 Wallballs
20 Push Jerks
30 Chest to Bar

Strength:

Deadlifts
Week 3: Basing off 90% of 1RM

1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%

Workout:

For Time:

Run 400 M

into:
3 Rounds:
30 Box Jump Overs
10 Deadlifts (255/175)
into:

Run 400 M

Finisher:

3 Sets of:
12-15 Barbell Rollouts
:45 Side Plank
:45 Side Plank
Rest as needed

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Free Intro