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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 .

Whiteboard:

Friday, March 09, 2018

Male Clients

Female Clients

Sarah
Massena

12:00 PM CrossFit

14:00

simone
kalhorn

6:00 AM CrossFit

14:00

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