CrossFit Open 16.3

16.3AMRAP · 7:00

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

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 75 lb (34 kg)

Women: 55 lb (25 kg)

Men: Official Scaled version: games.crossfit.com/workouts/open/2016/3?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2016/3?scaled=1

Bar from the floor to locked out overhead in one motion, caught above parallel. Bar muscle-ups finish with arms locked over the bar.

Before: 4 sets × 5 Power Snatches at 65% + 3 × 2 Bar Muscle-Ups.

Pacing: Snatches unbroken, then bar muscle-ups in singles with a short shake-out.

After: 3 × 8 Weighted Pull-Ups + 3 × 10 Dips.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Before: 2 rounds at half pace.

Pacing: About 40 seconds a round; the bar muscle-ups set the limit.

After: Lat and shoulder stretch + 6 min easy row.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Before: 6 min easy cardio + snatch drills.

Pacing: Sets of 5 snatches; jumping bar muscle-ups or chest-to-bar if needed.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: eatthegains.com 16.3 post; CrossFit Roots 16.3 post