Friday 3/11/13

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A) BB WORK: Muscle Snatch 5×3 – AHAP

B) 16.3 Warm Up:
4 min AMARP:
150M ROW
5 Burpees
5 Pull ups
*Go As Hard As Possible! Get it out of your system. Trust me… you’ll be glad you did. Then rest as needed and perform CrossFit Open WoD 16.3

C) ‘CrossFit Open WoD 16.3’
AMRAP 7 minutes of:
10 power snatches (75/55)
3 bar muscle-ups

Win everything!

Not a lot to say here ladies and gents, another fairly simple 7 minute couplet. The real work doesn’t really begin until round 4 so make sure you dance the line between taking it easy before that but not going too slow. Muscle Snatch or Power Snatches? Depends on the athlete. it’s gonna be nasty on the shoulders and hopefully you know enough about yourself to have a good feel for that. I don’t think breaking is necessary, but with that said you will hurt on the Bar muscle ups. Be smart and know your abilities. NO Fail reps. If you have to drop and do singles so be it!

Grip will be crucial as well. We just got done with C2B and the hands are probably still healing. Work on cupping/hooking the bar instead of grabbing when performing the Bar MU’s.

Last but not least, be safe and be smart. Undoubtedly people with pre-existing back issues or rip hands aren’t looking forward to this. We also know that most of those people aren’t going to take it easy. Be conscious of how you’re moving at all times. Good luck.


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