C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
Lap Spider Man Lunges
+
2 Rounds
10 Bow & Bends
10 Banded Good Mornings
10 Band Pull Aparts
10 Band Pass Throughs
10 Twisted Cross (5/side)
+
2-3 Rounds w/ PVC or Trainer Bar
Power Snatch + Overhead Squat + Drop Snatch + Snatch Balance + Tall Snatch
WOD (Workout of the Day)
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.
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.
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.
CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.