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!
WOD as RX’d:
2 rounds + 10 Power Snatches = 36 reps
Tie-breaker: 6:37
First muscle-ups ever!
16.3 w/5 kipping plu/rd
4 rds + 3 snatches
TGIF!
Nicely done Kevin!
Congratulations on your first muscle up Kevin!
Hot pic, Ty! 😉
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.
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Good luck this weekend CFJ!
5 rounds plus 10 snatches
And I got to watch Brody hop around on one leg and workout…actually pretty funny!
16.3 RX: 4 Rds + 2 MU’s = 64 reps
10 snatches at 55#
5 Pullups
4 rounds + 6 snatches
Great job, Dustin!
16.3 rx’d 63 reps
16.3 scaled
8 rds + 1 snatch
16.3
5rds + 5 snatches (70 reps)
6:43 tiebreak time
16.3 Rx’d
7 rounds + 7 snatches
98 reps total
16.3 rx’d
7 rds
91 reps
16.3
5 rounds + 10 snatch
75 reps
16.3
87 reps
Hotel WOD
2 k row warm-up: 8:50
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EMOM for 20 minutes
5 DB deadlifts
5 DB hang power cleans
5 DB thrusters
– completed 20 minutes with 45#
6 rds
15 cal bike
15 front squats, 135#
15 barbell push-ups
15 cal, row
28 ish min