Today we will spend time preparing the shoulders for possibly your first bar muscle up. The fast light power snatches will demand an explosive and accurate technique to drive those hips upward and get those elbows above the bar, particularly when fatigued. Brute strength can only get you so far. Try and muscle your way through this and seven minutes will seem an eternity. So far most of us have a had a crack at 16.3 and the snatches looked very good. The thought that over 300,000 people  doing exactly the same workout, half of them probably without a muscle up  can give us the perspective that the CrossFit Open is extraordinary in that it asks for nearly the impossible. It then gives those that persevere a set of tools to try and figure it out, then do things that to the normal guy and girl is the domain  of Olympians or huh :-)


” 16.3 ”

10 Power Snatch (34/25)
3 Bar Muscle Up



10 Power snatches (20/15)
5 Jumping C2B Pullup


The scoring for this workout includes a tiebreak. At the end of each round, time should be marked.