The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 10 | Power Snatch | 35 kg | 25 kg |
| 3 | Bar Muscle-up | – | – |
Women: 7 min AMRAP: 10 Power Snatches 25 kg, 3 Bar Muscle-ups
How Open 16.3 works
Open 16.3 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 16.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 16.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 11 rounds | from 10 rounds |
| Advanced | from 8 rounds | from 7 rounds |
| Intermediate | from 6 rounds | from 5 rounds |
| Beginner | from 4 rounds | from 4 rounds |
| Novice | under 4 rounds | under 4 rounds |
Tips for Open 16.3
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 16.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Power Snatch: Hang Power Snatch; Power Snatch with an empty bar
- Bar Muscle-up: Chest-to-Bar Pull-up; Banded muscle-up