WOD for Thursday, Dec 27, 2018

Strength 27-12-2018

Paused Front Squat: 6 x 3 @75%, every 90s.

– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock

Extra Credit 27-12-2018

Banded Pull-Throughs: 4 x 25. Rest 30s.
*Ultra-wide stance

Open 14.1

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 45-lb. power snatches, 15 reps

More info here: http://games.crossfit.com/workouts/the-open/2014

Video links:

CrossFit Games Open 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. (34 kg)
Women use 55 lb. (25 lb)

Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

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

Men use 75 lb. (34 kg)
Women use 55 lb. (25 kg)

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
5 jumping chest-to-bar pull-ups

Men use 45 lb. (20 kg)
Women use 35 lb. (15 kg )

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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

Men use 65 lb. (29 kg )
Women use 45 lb. (20 kg )

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

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. (20 kg )
Women use 35 lb. (15 kg )

Open Gym

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