16.3
35-54:
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
55+:
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (65/45 lbs)
5 Chest-to-Bar Pull-Ups
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.
I ended up doing one of the fitness workouts from jan with my 8am class today: In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Dumbbell Push Presses 10 Burpees Used 35# dumbells 23rds+11.5 reps with Jen Writing this on Sunday…my triceps are sooooooo sore after this!!!! Also was able to get a couple more bar muscle ups!!! Did some planks/hollows/rows/and pullups as well. I signed up for the open!!! I wasnt going to do it because of my calf injury and feeling “behind” in my training because… Read more »
Did the warm up and section A and B from Friday then 16.3. I found RDL and death March lead well into 16.3
16.3: 91 reps
Increase of 26 reps from 2 years ago. I aimed to get a round per minute which was a better plan than 2 years ago when I just went out too fast and crashed and burned. Happy with score.
Did some bmu practise and pegboard climbs
Completed 16.3 did 6 c2b pu instead of 5. 2016 i did bmu 1bmu on the 3:de round. Today I managed 6 power snatch on round 6. Total of 86 reps
8 rounds. Same as previous, but feeling pretty tired. So, I’ll take that
Worked on Snatch and BMU separately.
Snatch warm up from Wednesday – 22/45#
2×5 – 65#
Deficit Snatch DL.
Snatch High Pull from hip to neck.
Snatch Balance.
Jump Squat.
EMOM 7 Minutes 2 BMU
Missed/Done
Done/Missed
Unbroken
Done/Missed
Unbroken
Missed/Done
Unbroken
Good day. Good week!
Today’s session has good news and bad news. The bad news is today I completed 4 rounds plus 10, compared to 5 rounds plus 10 in 2016. The good news is I’ve been feeling really good about my BMU lately so before the workout I tried linking them for the first time. I did two doubles and one triple in the warm up, along with a few more singles. Normally I would never warm up with this many as I only have so many to give! But I thought it was worth it to see if I could link them.… Read more »
Nice unbroken BMUsss!
Pull-ups. 6+5.
I know I didn’t have pull-ups that year, not even close. Felt like I wasted my shoulders just muscle snatching it. Didn’t use my legs. Pull-ups were fast though, happy with that!
Box squats and accessory work
Well, I still don’t have BMUs and I am honestly feeling slightly depressed that I don’t. I’m literally working on it several times/week, but I just can’t figure out how to get myself over the bar. It always turns into a C2B as I’m pulling early. Just practiced again last night, and my hands were super tender today, so didn’t want to do the WOD with the C2B either. I generally felt super low energy and unmotivated today. Ended up doing a scaled/modified version of the 21-min EMOM I missed earlier this week: Min 1: 10 abmat sit-ups + 20… Read more »
Be safe, snow is coming down here too! Good work doing that Emom when you didn’t feel like it! It was brutal
They’ll come, Silke! You have the strength and something will click with the technique.
Yes, pulling in too early causes my misses as well. I constantly remind myself to pull with straight arms as much as possible.
8 rounds (104 reps). Three more reps than in 2016, so it’s an inprovement! ?? have a great weekend everybody!
I guess I paced it way too much.
98 today. 99 when I did 16.3
16.3 93 reps (7+2) vs. 82 in 2016
Have a great weekend!
Did qualification wod for European Masters Throwdown later this spring.
Part 1: 0 – 7min
30 burpees over rower
30 cal row
30 thrusters 35kg
Part 2: 7 -14min
30 thrusters 35kg
30 cal row
30 burpees over rower
Did the burpees a bit to slow. The thrusters on part 2 was painful and took a bit too long.
Finished part within time and had the burpees left on part 2. Will do a second atempt next week
16.3 missed it in 2016 because of a disc herniation in my neck. This morning 8 rds plus 1 snatch. Short on time today. 5 min warm up, wod and cool down in 20 minutes. Wasn’t planning on doing it and then just decided to hit it. That was a grip killer. Definitely more in the tank here. Wasn’t in the right mindset to go in the pain cave on such short notice. Took yesterday off and spent the day and evening skiing with my 5 yr old. It was her first time on skis and she loved it! Looking… Read more »
nice score! Awesome skiing!
Back in 2016 I did 5 rounds and 10 snatches, today I didx 7 rounds flat YEAH!!!!