50/35 Calorie Assault Bike
100 Double-Unders
800m Weighted vest Run (20/15kg)
100 Double-Unders
50/35 Calorie Assault Bike

30 Hang Power Cleans (50/35)
30 Wall Balls (20/14)
30 Calorie Row

TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.*Warm up 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. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 3 of 8

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Performance
CrossFit Open Workout 16.3
AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Track back and try to beat your score from 2016!
Fitness
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups
Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.

"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
35kg Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
35kg Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

A: KB conditioning
KB Linear progression week 3:
12min emom
Switch arm every 3 minute
Set goal for 10min amrap kb snatch, divide by ten and add one reps for number of reps to perform each minute
Choose your own weight, 1-2 bell size smaller the week 43
B: Conditioning
Partner WOD:
2000m row
100 Burpees
1000m row
50 Burpees

A: Strength
Push Press 5x3 @ moderate weight
B: Strength
Back squat 3x5 @90% 5rm from week 44
C: Conditioning
“panic breathing”
Partner WOD for time
Row 500-400-300-200-100m row each
Partner rest with double kb front rack 24/16kg
5 burpee penalty if kbs are unracked
The person rowing must stop rowing and do the penalty.

A: KB conditioning
KB snatch test
10min amrap:
Amrap KB snatch
* 5min each arm
* You are only aloud to switch arm one time.
Goal is 100-150 reps total, choose weight acordingly
B: Strength
B1: RDL 3x8
B2: Single leg hip thrust 3x12/each leg
B3: 1-arm DB rows 3x12/each arm
1-2min rest
C: Accessory
100 banded pull down
100 banded good mornings

A: Oly
Snatch 8x1 @ Heavy weight
B: Strength
B1: Front squat 1-1-1, not suposed to be your 1rm but heavy, 20sec rest
B2: Back squat 3x Amrap @ 50x0, 30sec rest
B3: 3x5 broad jumps
3-4min rest
C: Strength
Shoulder Press 5RM in 15-20min
D: Conditioning
5rft:
5x 1 arm DB thrusters/ each arm
10x Pull ups

Be sure to give yourself a good warm up before todays heavy snatch

A: Strength
Push Press 5x3 @30x1
B: Strength
Back squat 3x5 @ 75-80%
C: Conditiooning
5rft:
10 box jumps
5/5 1-arm DB thrusters 20/15kg
20/15 row for cal
D: Core
3rfq:
Weighted plank 45sec-1min
Tall kneeling pallof press x10-15/each side
30 m suit case carry AHAP/each arm

AMRAP 4:
3 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx: 42.5/30)

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx: 60/42.5)

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx:70/50)