Back room work
Warm Up and Mobility
Movie Clue – Call It
Open Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Tiebreak
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.
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Teens (Teen boys 14-15, Teen girls 14-15)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Boys use 65 lb.
Girls use 45 lb.
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Boys use 45 lb.
Girls use 35 lb.
I’m back!!! And no travel booked until October as of now
16.3
10 Rx
And spent the rest of the time attempting BMU… Honestly was closer than I expected to be, but need to work on pulling to my hips more so I can get the leverage. Thanks for the tips pj, gonna try again on Sunday and work technique a little more!
16.3: got 79 reps.
I felt so wiped out and through this whole WOD, definitely feel like I could do so much better with a redo.
Great job 6amers and thank you PJ!
16.3 10Rx Masters scaled; 74 reps for fun. Kept the snatches @45# and did jumping pull-ups (or jumping C2B attempts).
I wonder how I got through the Open workouts in the old days when there was no scaled division. I hope one of the last 2 workouts doesn’t have a “limiting” movement.
Great job All Stars!
Thank you Coach Pj for kickstarting my 22 pullups!
Push-ups, not pull-ups!
We know what you meant 😉
16.3 10 Rx Masters scaled – 66 reps – because I can!
Thanks to Miss Janet – my Badass Coach – I did the RX masters 45#!
My goal this open season is to score in every event unfortunately “me and the rig” is always “me and the Rings” but I work at making them sexy and getting as low as I can.
It is great that I get to team up with Peg – she is doing so great and I get to share in her Open experience.
Thanks Coach PJ for giving us an opportunity to do an All Star 22!
See you tonight for Friday Night Fiesta! I LOVE cheering you on!
16.3
I could NOT get my chest to touch that damn bar – HUGE BUMMER!!! – So after multiple attempts without success I continued the WOD with Chin2Bar – got 79. C2B is just something I need to work on!
Steph on the other hand – CRUSHED this workout – It was awesome – Super happy to be her judge – Awesome partner!!
GREAT job 5am – And CONGRATS to Yoshi on his bar muscle up!!
Thank you Pj!! You rock! Have a great trip!!
Happy Friday!!
16.3
12 with no tie break time.
I did 2 VERY UGLY strict bar muscles and it took the entire 6+ minutes of attempts to get them but I am glad I went for it. Maybe I will retest Monday and try to get that 3rd and finish a whole round!
Fun and Motivating 9:30 class today! Great job everyone, and good luck to those who are going tonight!
16.3
12 with no tie break time.
I did 2 VERY UGLY strict bar muscles and it took the entire 6+ minutes of attempts to get them but I am glad I went for it. Maybe I will retest Monday and try to get that 3rd and finish a whole round!
Fun and Motivating 9:30 class today! Great job everyone, and good luck to those who are going tonight!
OG – 16.3 RX = 72 I’m pleased but really annoyed with myself .
I was in mode and went unbroken first round on snatches ,then 5X5s as Mike suggested .BMUs were pretty soild until I was tired and breathing heavy then
3/4 way through had to walk away , reset & come back from 3 failed BMUs and got back on track and went unbroken last 2 times, was going really well and hit that friggin BMU road block! I may redo and try hook grip as well as remembering to grip over the bar when doing BMU s ,which Mike suggested and I was so used to doing a certain way I didn’t take time to roll grip over every time .. I’m learning ! Thanks Mike,Sarah,Lucy Matt ,Yosh !
68
6:49
16.3: RX. Got 10 snatches and spent 6+ mins attempting bar muscle ups. Better luck next time! Congrats to all who PR’d, especially with my new nemesis, the bar muscle up!
Friday night fiesta
76 reps
6:06 tie breaker
Thank you Phill for judging and thank you CFRT for cheering on me!
16.3
50 Reps Rx (5:55)
My goal was 52 so I’ll be back on Sunday to retest. Great job everyone! I love the community support. It definitely makes a difference when you’re pushing through to the end!
I’m so happy I got to witness all the PRs both in the 9:30 & tonight at the fiesta!!
58 for me scaled which is 48 more than I thought I would get to that’s a bonus!!
I freaking love CRFT!!!
16.3….snatches and the elusive muscle up! 24…those muscle ups were elusive but i finally got the best of it…not only once but 4 muscle ups! The atmosphere was electric! Couldnt have done it without everyone! Great work everyone! 16.3 is in the books!
Awesome day and night tonight. Huge efforts and lots of firsts tonight. So much fun, you guys rock!
WOD
Got 11 including my first bar muscle up felt awesome to get up there now just need to focus and start getting them to be consistent.. Thanks for all the tips today Mike it helped in a huge way. Could not have done it with out those at all, really appreciate it. Great work 9:30 everyone crushed this workout
16.3 Scaled
126 reps
6:37 tie breaker
Thanks Sam for judging.
Muscle Ups next year…
Crushed 16.3 got 24 RX and got my first bar muscle ups! Such a fun time with awesome people. Thanks Coach Mike and Coach Sarah for challenging me and pushing me to do more than I ever thought I could!
Rx:
78 reps
tiebreak: 6:55