OPEN 16.3 - 11. März 2016

Hallo CrossFitters. Endlich sind die Opens da! Wie auch schon letztes Jahr werden wir die Open Workouts jeweils Freitags besiegen. Das Reguläre WOD ist gleichzeitig das Open WOD. Das primäre Ziel der CrossFit Opens ist, sich gegenseitig zu Meisterleistungen motivieren zu können. Egal ob man 30 Reps oder 300 Reps erreicht, am Schluss zählt nur der Kampfgeist! Darum werden alle die Freitags zu uns in die Box kommen die Opens mit der Unterstützung der Community und einem Judge machen.Wir freuen uns auf Spass, Motivation und neue PR's.

 

ALL OUT! WIR FREUEN UNS AUF EUCH! - CELEBRATE COMMUNITY. FITNESS. LIFE.

 

STUNDENPLAN: (17:00-18:00-19:00-20:00)

 

17:00 - 17:05 WOD Erklärung http://games.crossfit.com/workouts/the-open

17:05 - 17:15 Warm UP (Heat 01 + Heat 02)

17:15 - 17:30 Weightlifting: Snatch

17:30 - 17:45 Warm Up & Heat 01 WOD (Heat 02 Judges)

17:45 - 18:00 Warm Up & Heat 02 WOD (Heat 01 Judges)

 

A: Find your Heaviest double (Touch n' Go) Snatch!

 

B:

WORKOUT 16.3 (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.

 

WORKOUT 16.3 (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.

 

WORKOUT 16.3 (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.

 

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.