Crossfit Charlottesville – CrossFit
A1: Press (3 x 8 @ 31X1 tempo)
Same weight across all work sets. Try to go slightly heavier than last week.
A2: Sumo Deadlift (3 x 8 @20X1 tempo)
Perform these two movements as a superset.
Warm up both barbells to work weight, and then perform a set of presses, followed by a set of sumo deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough.
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scale the BMU to 5 CTB Pull-ups or chin over bar pull-ups as needed.