After two weeks of long and complex Open workouts, 16.3 is very simple and short. We will run flights of 4 or 5, so that athletes can be close to the pull-up rack when doing their snatch portion of the workout. We will plan on starting a flight every 20 minutes. This means that we will finish up around 6:45 Friday evening. If you are coming to the 45 Day Clean Eating Challenge Celebration you might want to come in around 7:00 pm.
Warm-up (15 Min.): Row for 5 min., 2 Rounds of 10 AH Swings, 10 G2OH w/Plate, Dynamic Stretch. Do some rowing or jumping rope right up to your start time. You should start the workout with your heart rate at 80% or higher.
WOD: 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)
7 min. AMRAP:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scaled
Men use 45 lb.
Women use 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
7 Min. AMRAP
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Scaled Masters
Men use 45 lb.
Women use 35 lb.
Teens
(Teen boys 14-15, Teen girls 14-15)
7 Min. AMRAP
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)
Boys use 45 lb.
Girls use 35 lb.
Icing: Cheer on and/or judge a fellow competitor.