March 11, 2016

Friday 160311

Open WOD 16.3

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.

Post rounds and reps to responses.


Open WOD 16.3

We are excited to see all of you tonight at the CFJ Open Showdown before Spring Break festivities begin! As in the previous weeks, the event will be run in heats, from 4:30-6:30 and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

If you have any questions, please don’t hesitate to ask one of our coaches!

18 thoughts on “March 11, 2016”

  1. 16.3 – 88 reps (6.5 rds)
    Just my .02 on this one, preserve your grip! Unbroken snatches are not that important if it costs your grip strength. HOOK GRIP! I would even take the extra :02-3 seconds to make sure you have an extra solid grip before starting. Make your money on unbroken MU with no failed reps. 7 min sprint but don’t gas the grip on snatches, personally I blew out my grip and spent too much time resting for MUs.
    Good luck this weekend CFJ!

  2. Hotel WOD
    2 k row warm-up: 8:50
    EMOM for 20 minutes
    5 DB deadlifts
    5 DB hang power cleans
    5 DB thrusters
    – completed 20 minutes with 45#

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