CrossFit Open 16.3

CrossFit Bielefeld – CrossFit

Warm-up

1a: Warm Up #111 (BMU) (No Measure)

3 Rounds Of:

15 Plate Ground To Overhead

10 Kip Swings

10 Pull Overs w./ A DB On A Med Ball

150m Run

Then:

1:00 LAX Ball Lat Smash Each Side

1:00 Puppy Dog Stretch

1b: Power Snatch Warm Up (3 Position) (No Measure)

W./ An Empty Bar – 3 Reps At Each Position – All Power Snatches:

Power Position

Hang (Above The Knee)

Hang (Under The Knee)

Repeat w./ Light Weight (Around 30/20)

CrossFit Open

2a: 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.

2b: 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.

Skill Practice

3: Toes To Bar Practice

10x Kipping

5x Knees To Hip High w./ Kip Swing

5x Knees To Shoulder High w./ Kip Swing

5x Knees To Ellbows w./ Kip Swing

Then:

Try To Add A Kick At The Highest Point For Kipping Toes To Bar

If It Works Well, Try The Gymnastic Variation w./ Straight Legs

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