CROSSFIT OPEN 18.3

March 9, 2018 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

CrossFit Open Warm Up (No Measure)

30 Sec roll foot and calves/Achilles

10 PVC pass throughs

5 PVC Overhead Squats

30 sec OH Stretch in the low rings

10 Hang Scap depressions

10 Kip swings rings/bar

10 Double/Single unders

2 Overhead Squats

1 Ring Muscle Up/(banded) pull up

2 DB Snatches

1 Bar Muscle Up/Pull up

—————————-

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

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Teens (Ages 14-15) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

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

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Teens (Ages 14-15) (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 20/10 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: