Friday 3/11/2016

Warmup x 2

  • 10 Step Ups (24/20)
  • 10 Air Squats
  • 5 HSPU or 5 Reverse Wall Walk
  • 10 Hip to rings (Hi Rings)
  • 10 Ring Row to Dip (Lo Rings)

BBW:

  • Back Squat 3 x 5 @ 70% plus 5lbs
  • Strict Pull ups 3 x max reps (if over 15 reps use weight)

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.

Notes
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.

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.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division
• Collars
• Pull-up bar

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.


Workout 16.3 Variations

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.

 

Testimonials

*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

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