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    CrossFit Open Workout 16.3 challenges Power Snatches and Bar Muscle Ups

    Jyn Yeow Posted on
    For the power snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. (CrossFit.com)

    It may be simple, but it will be the most demanding 7 minutes you’ve ever experienced.

    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.

    The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. (CrossFit.com)
    The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. (CrossFit.com)
    Bar Muscle Up - At the top, the elbows must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Crossfit.com)
    Bar Muscle Up – At the top, the elbows must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Crossfit.com)

    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.

    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.

    Watch the video for the Workout Standards here courtesy of CrossFit.com

    Read more on CrossFit.com

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