MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets
5 Snatch Grip Deadlifts
4 Snatch Highpulls
3 Muscle Snatches
2 Power Snatches
3 Bodywieght Rows
3 Low Bar Muscle Up transitions
2. Workout Prep
2 sets:
3 Power Snatch (build in weight)
1 Bar Muscle Up
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.
* Target number of Rounds: 8+ rounds
* Minimum number of Rounds before scaling: 6 Rounds
* Large Class Target number of Rounds: 8+ rounds
* Large Class Minimum number of Rounds before scaling: 6 Rounds
# STIMULUS and GOALS
* The Famous grip wrecker of 16.3 open workout
* Stimulus is moderate, steady intensity across all rounds. You should aim to utilize the time between movements to recover as fast possible so that purposeful (and potentially unbroken) effort can be kept. However, be smart early on if you feel your grip start to break down and begin to break sets up.
FIT: 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.
55+: CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Accessory Work
Metcon (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10/10 Dumbbell Curls @ moderate weight – maintain quality
10 Alt. DB Bench + Double DB Bench @ Moderate weight (20 total reps per set)
-Rest 2 min between rounds-