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Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
18.3 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
18.3
WU:
:20 Seconds
Jumping Jacks
Active Spidermans
Quick Single Unders
Walkouts
High Single Unders
Active Samson
Double Unders
Air Squats
PVC Pass Throughs – :45 Seconds
PVC Overhead Squats – :45 Seconds
Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Movement Prep
Dumbbell Snatch
Each arm. Perform with lighter weight, then workout weight.
3 Deadlifts
3 High Pulls
3 Push Press
3 Dumbbell Snatches
10 Scap Pull-ups on Bar
5 Kip Swings
3 Strict Pull-ups
1 Bar Muscle-up
5 Ring Swings
1 Muscle-up
5 Pausing PVC Overhead Squats
5 Barbell Overhead Squats
MC: Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
MC2: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 09, 2018
Male Clients
Female Clients
1
Sarah
Massena
12:00 PM CrossFit
14:00
1
simone
kalhorn
6:00 AM CrossFit
14:00
467 1+ 3
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