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Press

Sumo Deadlift

CrossFit Games Open 16.3

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Workout

Press/Sumo Deadlift | WOD 11.15.18

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)

Sumo Deadlift

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.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, November 15, 2018

Male Clients

1

Yannick
Fayolle

CrossFit: 12:00 PM

3 x 8 @ 150 lbs

2

Andrew
Cox

CrossFit: 5:45 PM

3 x 8 @ 125 lbs

3

Brad
Puffenbarger

CrossFit: 12:00 PM

3 x 8 @ 115 lbs

3

Daniel
Nolan

CrossFit: 5:45 PM

3 x 8 @ 115 lbs

3

Jacob
Joseph-David

CrossFit: 5:45 PM

3 x 8 @ 115 lbs

3

Kyle
O'Donnell

CrossFit: 6:00 AM

3 x 8 @ 115 lbs

4

Chris
Obenshain

CrossFit: 4:45 PM

3 x 8 @ 110 lbs

5

Frank
Wisnieski

CrossFit: 5:45 PM

3 x 8 @ 105 lbs

5

Jess
Achenbach

CrossFit: 12:00 PM

3 x 8 @ 105 lbs

6

Branden
Kim

CrossFit: 8:00 AM

3 x 8 @ 95 lbs

6

Carter
Phillips

CrossFit: 6:00 AM

3 x 8 @ 95 lbs

6

Chris
Martsolf

CrossFit: 5:45 PM

3 x 8 @ 95 lbs

6

Christian
Baumgardner

CrossFit: 6:00 AM

3 x 8 @ 95 lbs

6

John
Jesus

CrossFit: 12:00 PM

3 x 8 @ 95 lbs

7

Eric
Charles

CrossFit: 4:45 PM

3 x 8 @ 90 lbs

8

Andy
McGinty

CrossFit: 12:00 PM

3 x 8 @ 85 lbs

9

Ray
Shi

CrossFit: 4:45 PM

3 x 8 @ 65 lbs

Female Clients

1

Molly
Brady

CrossFit: 4:45 PM

3 x 8 @ 80 lbs

2

Audrey
Castlen

CrossFit: 6:00 AM

3 x 8 @ 70 lbs

3

Private

CrossFit: 6:45 PM

3 x 8 @ 67 lbs

4

Hannah
Lewis

CrossFit: 6:00 AM

3 x 8 @ 60 lbs

4

Morgan
Reitz

CrossFit: 4:45 PM

3 x 8 @ 60 lbs

5

Haley
Stephens

CrossFit: 5:45 PM

3 x 8 @ 55 lbs

5

Hannah
Helm

CrossFit: 4:45 PM

3 x 8 @ 55 lbs

5

Leslie
Hubbbard

CrossFit: 6:00 AM

3 x 8 @ 55 lbs

5

Martha
R.

CrossFit: 4:45 PM

3 x 8 @ 55 lbs

5

Nadia
Orr

CrossFit: 12:00 PM

3 x 8 @ 55 lbs

5

Sara
Stephens

CrossFit: 5:45 PM

3 x 8 @ 55 lbs

6

Elizabeth
Krebs

CrossFit: 6:45 PM

3 x 8 @ 50 lbs

7

Caris
Cole

CrossFit: 4:45 PM

3 x 8 @ 45 lbs