Open Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
3 Bar Muscle-Ups
(Here’s a great video from CrossFit HQ on the Bar Muscle-Up: The Bar Muscle-Up with Boz)
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 Power Snatches, then move to the Pull-Up bar to perform Muscle-Ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Post rounds, reps, and Rx to comments.
Coach Noah’s CrossFit Teens class getting their WOD on last week. Read on for more info on this great program!
- Schedule Change: Coach Whitney‘s 10am Yoga for Athletes class is cancelled today.
Have You Heard About Our CrossFit Teens Program Yet?!
Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.
Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.
Schedule:
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p
Pricing:
Single Class Drop-in: $35
10 pack: $300 ($30/class)
Questions? Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com for more information!
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Yesterday’s Whiteboard: Rest Day
Why Are We Still Listening To Music in Two Dimensions? Vice
Back at CF Prime for a Saturday partner WOD.
"Relay DT": AMRAP 30 min
800m run (2 200m laps/partner)
24 deadlifts 83# (Rx 105)
18 hang power cleans
12 shoulder to overhead
We got 3 full rounds plus 4 cleans. My partner was shockingly fast — I'll admit I looked at him before the WOD started and thought, "I'll have plenty of rest!" I didn't.
I'm just happy my wrists held up. 83 may have been too conservative but I'm ok with that.
16.3 at 10am today
6 rounds + 8 snatches (86 total reps). I went in hoping for 7 rounds, but after doing it was pretty happy that I got 6+. Doing BMU while breathing heavy is harder than you'd think.
9am with NoDowell
1st bar muscle up! Then 7 more! 38 reps for 16.3.
Thanks to Noah and Ro for some good pointers that finally clicked and to MattyChm's infectiously positive attitude! Felt great when everyone cheered for me during the workout and to hear Matty's shout of joy.
1pm with fox
16.3 rx 24 reps. Better than the 10 I was expecting. Will be trying this again at tomorrow's OG.
9am with Steve H
Great morning in the gym. Managed 75 reps which is 5 full rounds plus 10 snatches. Inspirational moment watching Steve crush his first MU and then his second and then a bunch more with crazy perfect form.
16.3
64 reps
I'd never actually done a bar muscle up before. They freak me out, so this went better than I'd feared. Fun to watch a bunch of people get their first ones today, including the wife!
Got my first bar MU today in warm up, followed by 3 in the Wod!
So awesome seeing Jess and Mike and Eduardo yesterday getting their first bar muscle-ups! Shout out to KLove and Lauren Snisky too- and my teammate Karl, as well as everyone else who got their first ones today. Congrats! And may there be many more!!
Unfortunately it is still very far away for me so I will be submitting a score of 10 for this one.. I tried but it wasn't happening. I feel like this is something I can add to my goals some day but not just yet.
OG
Pull-up pyramid
5-4-4-4-4
Back Squat
45 x 10, 95 x 8, 135 x 8,165 x 8 x 4
Front Squat
135 x 8, 165 x 5 x 3
Bench Press
45 x 5, 75 x 4, 95 x 3, 115 x 2, 125 x 1, 135 x 1, 145 x 1, 155 F
I'm guessing my touch and go max should be about there but the bar hit my chest in a wobbly manner so it didn't happen. I also didn't fight for it at all. Thanks Cam for spotting!!
16.3- 10 reps
Power Snatch + OHS with 3 second pause
63 x 3 x 3
Frankie has me working on not allowing my feet to turn out as much because when I catch the snatch all the way down my heels turn in and in turn my knees cave in and that's just not nice or good for me.
I had written a much longer post, but in the interest of not being verbose and boring, let me just say that it was a fantastically fun day at CFSBK.
Congrats to everyone who tackled 16.3 today, special shout out to the many that surprised themselves by getting their first bar muscle up and then many more. Evan… you're so close! Thanks for being a great judge.
2pm-ish session:
LBBS:
(45×10, 95×5, 135×3) 155x8x4
-today felt pretty solid and much better than last week. back to using lifters and sleeves. still getting a little tight in my low back so need to constantly focus on bracing and making sure I don't overextend as I initiate the squat. will still make a 10# jump next week.
16.3
12 reps
-wasn't sure I'd try this again today but after judging Mr. Fox and seeing fellow teammate Crumsho get their first bar muscle ups, I got motivated. Figured I'd at least get through 10 snatches again and then practice the bar muscle ups. Made sure to better protect my hands this time.
-Almost quit at the 3:00 mark but the hubby kept me pushing. Eventually was able to get 2! Had plenty of time for the 3rd but I think I rushed attempts because I wanted to get back to the barbell. Overall happy but still wanting more!
Congrats to everyone who attempted this and to those who got their first bar muscle ups today!
Awesome Jess!
Did 16.3 on Sunday, but posting here —
Sign me up for the first-ever bar muscle up club!
I surprised myself with three successful MUs before 2:30 had elapsed.
Watching some YouTube training videos really helped, emphasizing body angles.
Things fell apart in the second round of muscle ups; I just couldn't get high enough on that 6th MU. There just wasn't any upward snap left to the kip.
And now, 90 minutes later, my upper abs just below my sternum are reallly sore – both from the contraction and from smashing into the bar. But I'm thrilled with 25 total!