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.
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p
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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