16.3 repeat

10
Jan

16.3 repeat

Register for ROWING CLINIC

Deadlift
3 x 60-70-80-85-90+

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.

Compare to Mar.11/16

How most of us feel after a tough WOD

25 Responses

  1. Remi Richard

    Deadlift
    3 x 60-70-80-85-90+
    275-315-365-385-405X4

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches – moderate unbroken
    3 bar muscle-ups – 2 minutes to get the first one booo, ended with the last two strung together, cool!

    Rx’d – 3 rounds

    Thanks coach Mario, great job 6amers!

  2. Deadlifts x3
    180-210-240-260-275(x4) pr of 1 rep, did 275×3 last April. My back squat is officially stronger than my deadlift and I’m quite alright with that haha

    16.3 Rx
    5 + 1 snatch (66 reps)

    4 reps less than in the open, womp womp. This is what you get when you stop CrossFit and don’t practice MU

    OG

    Handstand walk EMOM 10 mins
    PR’d at 40 ft

    EMOM 15 mins
    Min 1 – 3 MU progressions (feet on box)
    Min 2 – 6 HSPU
    Min 3 – rest

    Fun morning with Matt making me practice things I’m not good at ❤️

  3. WUx1+CS

    Deadlift x3
    60-70-80-85-90+
    230-270-305-330-345×4

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    5 rounds + 1 Power Snatch=66 reps as RX’d
    PR of 4 reps from the open.

    Well done morning peeps!

    Thanks Mario!

  4. Del

    DL tweaked my hamstring yesterday so went light today
    185-195-205-225-235×7

    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches 75#
    5 jumping chest-to-bar pull-ups
    6Rounds + 10reps

    And some more team#3 rowing with Heather and Michelle 🙂

    Thanks Mario!

  5. Lindsay Sherwood

    Deadlifts x 3
    155-175-200-215-225 (completed all 7 reps. That’s the most weight I’ve ever attempted so PR for weight AND hit max reps 😁)

    WOD (scaled option)
    AMRAP in 7 mins
    10 Power snatches 35#
    5 jumping chest to bar

    Completed 4 rounds even. That was rough haha legs were gassed from the deadlifts!

    Thanks Blake!

  6. Mario A.

    5000m Row (NFT)

    WOD – 5 rounds:
    400m Run … subbed 500m Row
    7x L-Pullups … scaled kipping L-Pullup
    4x Clean+Jerk 185/125# …. scaled 155#
    = 22:19

    Was nice, I like mixing heavier weights in WODs.

  7. John Gunn

    Deadlifts x3
    180 – 210 – 240 – 255 – 270 (x1…went for rep 2 and felt my bracing going…dumped it. I need to work on this)

    WOD Scaled
    AMRAP 7 min
    10 power snatch 45#
    5 jumping C2B

    5 rounds + 2 pullups

  8. Christie Neate

    Deadlift
    3 x 60-70-80-85-90+
    135-145-155-175-195-205# for 7 Reps

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

    6 Rounds + 2 Reps (miscalculated at end of class lol). I don’t recall what I did for 16.3 previously because I submitted an Rx score for the 10 snatches at 55# after I had completed the scaled version originally 🤷🏼‍♀️

    Thanks for the class Kevin and Janelle for DL math 😜

  9. Janet

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

    101 reps a PR or 30 reps from 16.3

  10. Remi F

    Deadlift
    3 x 60-70-80-85-90+
    185-215-245-260-275# (7 good reps!)
    PR for this amount of reps at that weight.

    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches @45#
    5 jumping chest-to-bar pull-ups

    6 rounds+1 power snatch

  11. Heather Skeard cooper

    Deadlifts
    135x 5 for warm up
    165-195-210-220-230(amrap for 7 😀 = PR for reps)!!

    WOD scaled
    8 rounds + 10 snatch

    Wanted to do the heavier weight and jumping muscle ups but Kevin said no, so I decided to just kill the scaled WOD 😀

    Also yesterday was my 100 classes at crossfit and I’ve gotten 2 PRs this week so it’s been a good week so far!

  12. Gilles

    mob wux1
    deadlift x 3
    195-225-260-275-290×3
    WOD
    AMRAP in 8 min
    scale
    10 power snatch 45 #
    5 jumping chest to bar pull up
    6 round 6 PS

  13. Melanie Bourque

    Deadlift
    3 x 60-70-80-85-90+
    155-180-210-220-(235×7)

    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.

    2 rounds + 1 muscle up Rx (37 reps).
    Pretty stoked! I thought I’d end up staring at the bar the whole time, but I didn’t!!

  14. Aubrey

    mob wux1
    deadlift x 3
    155-185-205-225-245-265*7
    WOD
    AMRAP in 8 min
    scale
    10 power snatch 45 #
    5 jumping chest to bar pull up
    6 rounds

  15. Roxanne

    Morning OG
    Row – 10,534m

    Deadlifts x 3
    155-175-200-215-225 x 5 (ouff my hands…rowing in the morning not a great idea on a heavy deadlift day.

    Scaled WOD
    6 Rounds

  16. Derek

    Dead lifts x3
    60-70-80-85-90
    225-245-265-285-335 x3
    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    45#
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Score 5 x 10 reps

  17. Alex O'Blenis

    Deadlift
    3 x 60-70-80-85-90+
    #65-75-90-105-115×7

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

    4 rounds even.
    Not thrilled with myself over this one, but it’s better than nothing considering the struggle I’ve been having with this cold the past couple weeks. On the up side, 10# PR for DL with max reps.

  18. Shane Hayes

    Wu and mobility
    Deadlifts x 3
    340/405/455/485/(510 x 6)
    Very pleased with this as my previous 1rm was 505…
    Apparently Kevin’s programming works!! 🙂 love this.

    Wod 16.3 rx’d
    83 reps
    8 less than last time but I hadn’t lifted a few thousand pounds before the Wod last rime… Lol
    Shoulder is coming along good though, it got fatigued pretty good half way through.

    Thanks Kevin for the great class!!

  19. Blake

    Deadloft x 3
    245 – 285 – 325 – 345 – 365 (1)

    I think I mentally quit on the AMRAP. Didn’t feel right and I just stopped. A bit disappointed in myself.

    16.3 as Rx’d
    4 Rounds + 2 Snatches = 54 reps

    2016: 59 reps

    No PR but managed to string together 3 bar MU in a row on one set.

  20. Ingrid

    Deadlift x 3
    60- 70- 80- 85- 90+ max 7
    #: 90-105-120-130-135×7
    First time I ever hit the max. Yay.

    AMRAP 7 mins
    10 power snatches – 35#
    5 jumping chest-to-bar pull-ups

    Reps: 5 rounds plus 5 snatch

  21. Melanie

    Deadlift x 3
    60-70-80-85-90+
    100-120-135-145-155×6

    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups
    3 rounds plus 11 reps
    Not my favorite movements and got all stuck in my head trying to do it ‘right’ .. Sigh

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