Power Snatch E2MOM
3 – 3 – 2 – 2 – 1 – 1 – 1
CrossFit Open WOD 16.3
7 minute AMRAP:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Scaled
10 Power Snatches 45/35
5 Jumping C2B
Masters
10 Power Snatches 65/45
5 C2B Pull-Ups
OR
7 minute AMRAP:
12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25
6 C2B RX+ 3 Ring/Bar Muscle-Ups MRX 6 Pull-ups
CFHSV Running & Endurance WOD:
800m run
rest 2 minutes
15 sec bike all out effort into 200m run
rest 2 minutes
30 sec bike all out effort into 400m run
rest 3 minutes
1 min bike all out effort into 600m run
rest 4 minutes
50m sprint into .5k bike
rest 2 minutes
100m sprint into 1k bike
rest 3 minutes
200m sprint into 1.5k bike
rest 4 minutes
800m run
0800 WOD
165-175xxx
16.3 RX 92 reps (50 reps 16.3 2016)
0900 RE
Almost doubling your score! Great job B.P. !
8am R&E then
A: 190 PR power Snatch
B: 44 Reps ( 25 reps in 2016)
Wow! Congrats Matt!
PR machine! Keep it up killer!!!
8AM: R&E
Great WOD!
11:45am Open Gym:
A: E2MOM, for 6rds –
3 TNG PowerSnatchs
115-135-145-155-165-175
B: 5+13, RX+ (12 55# ALT PS/3 RMU)