16.3

11
Mar

16.3

What you need to know:

-Theme is “Rock the Shamrock”
-ALL classes will be performing this workout today (same as last week).
-Registration in Zen Planner for evening Heats will be posted at 8am this morning. Please register BEFORE 2pm. Once a heat is full, that’s it.
-Judges – same as last week – please sign-up on the whiteboard when you arrive at the gym.
-First heat will start at 5:20.

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.

Scaled

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Watch the video below for some tips for the scaled division.

[youtube=https://www.youtube.com/watch?v=yLbqolHfT8M]

22 Responses

  1. Kevin

    Tips:

    Getting lots of questions today: Should I get 10 Rx or do scaled? I can’t pick that for you. It’s completely your choice. However, if you choose the 10 reps at Rx weight, then the rest of your workout will also be done at that weight. We also won’t be measuring your pullup height. You can try the Masters 55+ option and just do chest to bar pull-ups (no jump).

    Rx folks:
    -Tape your thumbs (https://youtu.be/HzmQYAhfFlw)
    -Use grips (https://youtu.be/f0js_rGoUMI)

    Everyone:
    -USE A HOOK GRIP! https://212dof.files.wordpress.com/2014/02/ca67e-hookgrip.jpg
    -Vary the width of your snatch grip
    -Don’t move your feet when you land

    Get those shoulders warmed up before your heat. And loosen up the forearms – it’s a grip killer.

  2. Stacey

    Scaled – 35#
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Score: 60 = 4 rounds

    First time doing jumping chest to bar pull-ups!

  3. Kevin

    Rx’d
    96 reps

    36 sec for first round. Needed to slow down to pace it better. All MU unbroken. Round 5+ for snatches – 6+4

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