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1-506-962-0710

info@crossfitmoncton.com

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

359 Baig Blvd. Moncton, NB E1E1E1

16.3

What you need to know:

-Theme is “Rock the Shamrock”
-ALL classes will be performing this workout today (same as last week).
-Registration in Zen Planner for evening Heats will be posted at 8am this morning. Please register BEFORE 2pm. Once a heat is full, that’s it.
-Judges – same as last week – please sign-up on the whiteboard when you arrive at the gym.
-First heat will start at 5:20.

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

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.

Watch the video below for some tips for the scaled division.

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22 Responses to “16.3”

  1. Except…..don’t drop barbells with #10 plates from overhead …

  2. WUx1 443m row 11 burpees

    AMRAP 7min
    10 power snatch @75#
    5 C2B pull-ups

    4 rounds 6 snatch = 66 reps

  3. Heat lists are online now. Sorry for the mix-up.

  4. Tips:

    Getting lots of questions today: Should I get 10 Rx or do scaled? I can’t pick that for you. It’s completely your choice. However, if you choose the 10 reps at Rx weight, then the rest of your workout will also be done at that weight. We also won’t be measuring your pullup height. You can try the Masters 55+ option and just do chest to bar pull-ups (no jump).

    Rx folks:
    -Tape your thumbs (https://youtu.be/HzmQYAhfFlw)
    -Use grips (https://youtu.be/f0js_rGoUMI)

    Everyone:
    -USE A HOOK GRIP! https://212dof.files.wordpress.com/2014/02/ca67e-hookgrip.jpg
    -Vary the width of your snatch grip
    -Don’t move your feet when you land

    Get those shoulders warmed up before your heat. And loosen up the forearms – it’s a grip killer.

  5. AMRAP in 7mins (scaled):
    10 power snatches, 35lb
    5 jumping chest-to-bar pull-ups

    87 reps

  6. 16.3 scaled : 107 reps

    Loved seeing all the green tonight, so much spirit 🙂

  7. Scaled – 35#
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Score: 60 = 4 rounds

    First time doing jumping chest to bar pull-ups!

  8. 16.3 scaled
    113 rep

  9. 16.3 scaled.

    119 reps.

    So many PR’s tonight! Congrats to all!

  10. 16.3 Scaled
    6 Rounds + 10 snatches + 3 C2B = 103 reps

    Such a gasser! Fun times tonight.

  11. 16.3 Rx

    40 reps

  12. 16.3 Rx:
    70 reps

    So much fun!!

  13. 107 scaled.
    10 RX this morning.

    Thanks for judging me today Blake!
    Happy to be back for 16.3

  14. Scaled.
    59 – stacey beat me by one rep!

  15. WOD 16.3 Rx = 58 reps

  16. 16.3 as Rx’d
    62 reps

  17. Rx’d
    96 reps

    36 sec for first round. Needed to slow down to pace it better. All MU unbroken. Round 5+ for snatches – 6+4

  18. Wod RX’d

    66

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