CrossFit / Competitors WOD, 3-11-16

The Athletic Studio / TAS CrossFit – CrossFit


Dynamic Warm Up (No Measure)


-back peddle

-high knees

-butt kicks

-side shuffle


-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Work through some shoulder swings and jumping bar MUs or jumping pull ups.


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.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.


Back rack lunge (4 x 8, going up)

1/2, 3/4, 5/6, 7/8

Post WOD Stretch

Forearm stretch

Foam roll lats

Competitors extra credit

1-Mile Run (Time)

Max Effort 1-Mile Run

Gymnastics goat (No Measure)

Work on a gymnastic movement that you either do not like or are not good at.

Leave a Reply

Your email address will not be published. Required fields are marked *