WOD 19.3

19.3 CMC

The WOD will be done individually by all competitors.

19.3 is WOD for time and 3 minutes eliminatory Windows in which the atletes will perform Bar facing  Burpees  and Snatches.

From min 0 to min 3 
2 Rounds of:
10 Bar Facing BP
10 Snatches 40/30 Kg

Del min 3 al min 6 
2 Rondas de:
10 Bar Facing BP
8 Snatches 60/40 Kg

Del min 6 al min 9 
2 Rondas de:
10 BP Over The Bar
6 Snatches 80/55

Del min 9 al min 12 
2 Rondas de:
10 BP Over The Bar
4 Snatches 100/70

Del min 12 al min 15 
2 Rondas de:
10 BP Over The Bar
2 Snatches 110/75


























Once the work of the window is finished, the Athlete can start with the work of the next window, without having to wait for the time of the current window to finish.
If the athlete fails to complete the work established for the window within the stipulated time, he will not have the possibility to continue advancing, finishing the WOD at that time for him.


The Athlete's final score will be the total time spent in completing all the proposed work windows. If the Athlete did not manage to finish all the windows his score would be the total number of repetitions correctly executed within the time he has worked.

In the case of teams, the team's total score will be:

The average of the repetitions obtained by the team, considering that for the athletes who finish the WOD within the TC will be given an extra repetition for each second that they have left to finish the time.


The burpee must be performed perpendicular to and facing the barbell.
Athletes using small-diameter plates for the snatch will need to set up a second barbell with 45cm (18-in.) plates for the burpees.

The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.

The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time.

The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Single-legged jump over the bar.
  2. Any part of the athlete’s body goes outside the width of the plates.
  3. Chest or thighs do NOT touch the ground at the bottom.



The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.

If you begin with a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Athlete does NOT reach full lockout on the overhead position (knee, hips or arms).
  2. Athlete deliberately bounce the bar.
  3. Feet NOT brought back together in line after a split snatch or a very wide power snatch.
  4. Barbell touches athlete’s head.


General requirements for the correct execution and video recording:

1. All elements and the athlete must remain on camera at all times during the WOD
2. To facilitate a correct revision of the WODs to our team of judges, all wods must be recorded with a kind of  WOD PROOF application.

3. To facilitate a correct revision of the WODs to our team of judges, all WODs will be recorded at a maximum distance of 6m.
4. To facilitate a correct revision of the WODs to our team of judges, the different movements of this WOD, should be recorded from the side, always looking at the Athlete in profile.
5. Videos will not be accepted in which more than one athlete appears on camera doing the WOD.

CRFC Recommendations for the WOD:

  1. It will always be better for you as an Athlete to have a friend or Coach judge the WOD, they see you from the outside, without fatigue and will help you not to perform NO REPs chained. Your result will always be better if you have someone to help you not only with the valid execution of the movement, but also with the technique. Better technique = More efficiency



For the penalty of incorrectly executed repetitions, we will follow the OPEN regulations:

From 1 to 4 repetitions invaded will be adjusted in proportion in each case.
From 5 to 8 15% of the score is removed
9 or + No reps The WOD is invalidated