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]
Except…..don’t drop barbells with #10 plates from overhead …
That’s an important one 🙂
Hey my zen planner thing isn’t working can you check on it and put me in for a time slot
thx
5:35 heat
WUx1 443m row 11 burpees
AMRAP 7min
10 power snatch @75#
5 C2B pull-ups
4 rounds 6 snatch = 66 reps
Heat lists are online now. Sorry for the mix-up.
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.
AMRAP in 7mins (scaled):
10 power snatches, 35lb
5 jumping chest-to-bar pull-ups
87 reps
16.3 scaled : 107 reps
Loved seeing all the green tonight, so much spirit 🙂
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!
16.3 scaled
113 rep
16.3 scaled.
119 reps.
So many PR’s tonight! Congrats to all!
16.3 Scaled
6 Rounds + 10 snatches + 3 C2B = 103 reps
Such a gasser! Fun times tonight.
16.3 Rx
40 reps
16.3 Rx:
70 reps
So much fun!!
107 scaled.
10 RX this morning.
Thanks for judging me today Blake!
Happy to be back for 16.3
Scaled.
59 – stacey beat me by one rep!
Life goals 🙂
Friendly competition is motivating for both of us!
WOD 16.3 Rx = 58 reps
16.3 as Rx’d
62 reps
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
Wod RX’d
66