Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Tempo Deadlifts:
3 x 5 (A @ 65-70%)

0 count Concentric -0 count Paused at top/bottom–3 count eccentric (on the way down)

AMRAP 12:
15 Hang power cleans 115/80 FX: 95/65
15 HSPU FX: HR Push ups
30 Double unders

20 Minutes to Find Heaviest
3 Front Squats + 1 split Jerk

For Time:
15 OHS 155/105 FX:95/65
15 Burpees
20 Front Squats 155/105, FX: 95/65
20 Burpees
25 Back Squats 155/105, Fx: 95/65
25 Burpees

Sunday “Open” open gym time today from 2-3:30 pm with Marcus

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Yoga with Claire at 5:45 pm. $10 drop in

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Kipping Technique:
*Pull Ups
*Knees to elbow
*Toes to Bar

5 Rounds for time:
400m MB Run w/20/14 FX:14/10
10 Clean and Jerks 135/95
*Cleans can be Power

Power clean
3×3 (A @ heaviest weight possible, not Touch and go)

3 rounds, 1 minute on each station:
Games Std Box Jumps 24/20
Power clean 115/80
Plank holds (counts as 15 reps if full minute is completed)
Wall Balls 20/14

WEEK 3 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed for the next 5 weeks at CFR7 on Fridays, and on Saturdays at BCF. ========================================

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

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Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups

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 45/35
5 jumping chest-to-bar pull-ups

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Please Review official rules here: http://games.crossfit.com/workouts/the-open#tabs-3

Finisher:
Front Squat 3 x 10 AHAP