Beyond the Whiteboard – Page 368

For time:
18 Box Jump Overs (24″/20″)
6 Clean & Jerks (205#/125#)
15 Box Jump Overs
5 Clean & Jerks
12 Box Jump Overs
4 Clean & Jerks
9 Box Jump Overs
3 Clean & Jerks
6 Box Jump Overs
2 Clean & Jerks
3 Box Jump Overs
1 Clean & Jerk

BTWB

Photos of 16.3 by @robcwilson

Submit your 16.3 score!

Monday is the last opportunity for those who have not yet completed 16.3. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

Ro VS. Boz: Open Workout 16.3

Results

Results Open WOD 16.3

Team WOD: AMRAP Repeat

Teams of 2 Complete 2 cycles:
AMRAP in 8 mins of:
40 Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)

*Rest 1 min between each cycle.
For each cycle restart the AMRAP.
**One works while one rests.

BTWB

Photo of THE @robcwilson by @agw822

Submit your 16.3 score!

Congrats to all of those who got their first bar muscle-ups (and Struggle-ups)!

Monday is the last opportunity for those who have not yet completed 16.3. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

“Hoover-Ball: A President’s Game Becomes A CrossFit Sensation,” NPR.

Results

Results Open WOD 16.3

CrossFit Games Open 16.3

Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups

Tie-breaker: At the end of each set of 3 Bar Muscle-ups, time should be marked by the judge.

BTWB

Photo by @robcwilson

Submit your results before Monday at 5PM PST! Registered athletes: If you still need to complete 16.3 you have Saturday at 11am or any of the Monday AM classes and the 4PM class for make-up opportunities.

Update Show: 16.3 Live Open Announcement Recap

Results

Results Open 16.3 Registered Athletes

12 Minutes of Skill Work & 3 RFT: Walking Lunges, AbMat Sit-ups and Push Press

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.

BTWB

3 RFT: Walking Lunges, AbMat Sit-ups and Push Press

3 rounds for time of:
50 Walking Lunges
40 AbMat Sit-ups
30 Push Press (95#/65#)

BTWB

Photo by @robcwilson

Tomorrow is Open Workout 16.3.

Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done.

The scaled version is 10 Power Snatch with a 45#/35# barbell and 5 Jumping Chest-to-Bar Pull-ups each round.
If you can RX the weight (75#/55#) but cannot do Bar Muscle-ups then you will sub 5 Chest-to-Bar Pull-ups each round. Your score will be no more than 10 Power Snatches RX.
If you cannot RX the weight then you will perform the scaled WOD.
Tie-breaker: At the end of each set of 3 Bar Muscle-ups, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time.

This will be a grip test and a lung burner. Expect this mash-up of “Randy” the Hero WOD with bar muscle-ups to quickly tax the arms and shoulders. Use the hook grip and mix your grip width on the barbell to save your shoulders. Wear grips and don’t over chalk on the bar muscle-ups.
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.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
Download a PDF of the workout description and scorecard
Results
Results cont

Bench Press : 5 Rep Max & Row : 8x 250m

Bench Press : 5 Rep Max

Find your Bench Press 5 Rep Max.

BTWB

Row : 8x 250m

Each for time:
Row: 8x 250m

Rest as needed between efforts.

BTWB

Jules and Reid are so excited for the 16.3 Open WOD announcement tomorrow! Join them in the lobby at 5PM Thursday for the live announcement to see what Dave Castro and CrossFit HQ have in store for us on Friday!

Photo and Fathead by @robcwilson

Tommy’s Week 2 Report Card

Update Show: Women’s Leaderboard After 16.2

Update Show: Men’s Leaderboard After 16.2

Results

Results cont