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OUR BLOG

WOD – Saturday, 10/03/2018

By admin | In CrossFit Rocks | on March 9, 2018

CrossFit Rocks – CrossFit

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Make sure your calves are warm for 18.3!

Warm-up

Warm-up (No Measure)

200m run

Then;

3 rounds

10 banded press

10 broomstick snatch balance

10 double unders

Practice muscle up transitions or warm up kip swing on rings as well as bar.

Build up overhead squat weight and DB snatch weight.

Metcon

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 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

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