Timberwolf Fitness Roseville – WOD
Deadlift (Weight)
Deadlift
Build to a Heavy 1 Rep (RPE 8–9)
(Leave something in the tank — aim ~90% and stop before grinding)
(we will look to try for a true 1RM next week)
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.
Notes
• Snatches should be quick—choose a load you can keep moving.
• On muscle-ups: quality attempts only. If you miss repeatedly, scale so you keep scoring rounds.
• This is a short sprint—stay aggressive but don’t panic.
Rx: Snatch 75/55 – Bar MU
Scale: DB Power Snatch 50/35 (alt arms) OR 75/55 bar as able – C2B Pull-Ups (or highest pull up skill)