Friday, March 11, 2016

We predict an outbreak of first-time bar muscle-ups and other PRs at CrossFit Upcountry today through Monday, thanks to CrossFit Games Open Workout 16.3. Congratulations to Theresa who got hers on Thursday night! We are so proud of you. You got this, Upcountry!

031116 WOD

A. EMOM 12:00

Min 1: 100-meter run

Min 2: 16 Russian step-ups

Min 3: 20 KB oblique side bends (10/side)

B. Good mornings

3 x 10

Subset with glute hip bridges, 3 x 12

C. NON-OPEN PARTICIPANTS:

7:00 AMRAP

10 power snatches (75/55)

3 bar muscle-ups or 5 strict pull-ups + 5 strict dips

D. Cash out

800-meter run

OPEN PARTICIPANTS:

Skip part B and warm-up for CrossFit Games Open 16.3

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.