12 Minutes of Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
3 RFT: Walking Lunges, AbMat Sit-ups and Push Press
3 rounds for time of:
50 Walking Lunges
40 AbMat Sit-ups
30 Push Press (95#/65#)
Photo by @robcwilson
Tomorrow is Open Workout 16.3.
Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done.
- The scaled version is 10 Power Snatch with a 45#/35# barbell and 5 Jumping Chest-to-Bar Pull-ups each round.
- If you can RX the weight (75#/55#) but cannot do Bar Muscle-ups then you will sub 5 Chest-to-Bar Pull-ups each round. Your score will be no more than 10 Power Snatches RX.
- If you cannot RX the weight then you will perform the scaled WOD.
- Tie-breaker: At the end of each set of 3 Bar Muscle-ups, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time.
This will be a grip test and a lung burner. Expect this mash-up of “Randy” the Hero WOD with bar muscle-ups to quickly tax the arms and shoulders. Use the hook grip and mix your grip width on the barbell to save your shoulders. Wear grips and don’t over chalk on the bar muscle-ups.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.