What is a good score for Open 16.3?

Good scores for Open 16.3 depend on your fitness level: Elite athletes achieve over 6 reps, advanced athletes target 19 reps-6 reps, intermediate athletes aim for 45 reps-19 reps, and beginners should focus on proper form over hitting 45 reps.

What is considered a good Open 16.3 score?

A good Open 16.3 score for most CrossFit athletes is between 45 reps-19 reps (intermediate level). Elite scores are over 6 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Open 16.3?

Your Open 16.3 target should match your fitness level. Beginners should aim for around 45 reps with good form, while advanced athletes can target 19 reps-6 reps. Always prioritize proper movement over maximum reps.

How do I scale Open 16.3?

Open 16.3 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Open 16.3 work?

Open 16.3 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

AMRAP in 7 minutes 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups

Why This Workout Is Hard

A short 7-minute sprint coupling light power snatches with bar muscle-ups. Tests efficiency and high-skill gymnastics capacity under intensity.

Training Focus

This workout develops the following fitness attributes:

Power (8/10): Power snatches and bar muscle-ups are both explosive movements. The WOD demands high turnover and sustained power output.
Speed (8/10): This WOD is all about speed and efficiency. Fast cycling of both movements with minimal rest and quick transitions is critical for a high score.
Stamina (7/10): Cycling light power snatches (grip, back, shoulder stamina) and bar muscle-ups (upper body pulling/pushing stamina, grip) for 7 minutes at high speed is demanding.
Endurance (6/10): A short 7-minute AMRAP sprint coupling 10 light power snatches (75/55 lb) with 3 bar muscle-ups. This tests efficiency, high-skill gymnastics capacity, and cardiovascular output under intensity.
Strength (5/10): Bar muscle-ups require significant relative upper body strength. Power snatches at 75/55 lbs are light, focusing on speed and cycling.
Flexibility (5/10): Requires mobility for power snatches (overhead position) and excellent shoulder/wrist mobility for bar muscle-ups.

Modality Profile

A couplet of a weightlifting movement (Snatch) and a gymnastics movement (Bar Muscle-up). The stimulus is evenly split between G and W.

Similar Workouts to Open 16.3

If you enjoy Open 16.3, you might also like these similar CrossFit WODs:

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Quarterfinals 22.5 (90% similar) - For Time 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time Cap: 7 mi...
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Open 12.5 (90% similar) - AMRAP in 7 minutes 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) 6 Chest-t...
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These WODs similar to Open 16.3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	A short 7-minute AMRAP sprint coupling 10 light power snatches (75/55 lb) with 3 bar muscle-ups. This tests efficiency, high-skill gymnastics capacity, and cardiovascular output under intensity.
Stamina	7/10	Cycling light power snatches (grip, back, shoulder stamina) and bar muscle-ups (upper body pulling/pushing stamina, grip) for 7 minutes at high speed is demanding.
Strength	5/10	Bar muscle-ups require significant relative upper body strength. Power snatches at 75/55 lbs are light, focusing on speed and cycling.
Flexibility	5/10	Requires mobility for power snatches (overhead position) and excellent shoulder/wrist mobility for bar muscle-ups.
Power	8/10	Power snatches and bar muscle-ups are both explosive movements. The WOD demands high turnover and sustained power output.
Speed	8/10	This WOD is all about speed and efficiency. Fast cycling of both movements with minimal rest and quick transitions is critical for a high score.

Open 16.3

AMRAP

AMRAP in 7 minutes 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups

43 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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