June 14, 2019

Strength

Bench Press

5-3-1+

Use 75, 85 and 95% of 1RM. Perform an AMRAP at 75% after last set.

Performance

CrossFit Games Open 16.3

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Fitness

CrossFit Games Open 16.3 Scaled

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups