Menu

Training for Friday, March 9th

0 Comments

Warm Up
Group Circle
2:00 Jump Rope Practice
Overhead Squat Mobility
-then-
3 Rounds
5 Overhead Squats (blank bar)
5 American KB Swings (light weight)
5 Bar Kips
-then-
6:00 Skill Work
Muscle Up Practice for RX Athletes
Kipping Pull Up Practice for Scaled Athletes
-then-
Warm Up to OHS Working Weight and DB Snatch Weight

Workout of the Day
CrossFit Games Open Workout 18.3
2 Rounds For Time (14:00 Time Cap)
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups
*Scaled 16-54: 45/35# OHS, 35/20# DB, Chin Over Bar Pull Ups, Single Unders
*Masters 55+: 75/55# OHS, 35/20# DB, C2B Pull Ups
*Masters 55+ Scaled: 45/35# OHS, 20/10# DB, Jumping C2B Pull Ups, Single Unders

Cool Down
1:00 Calf Stretch Each Leg
1:00 Plantar Fascia Massage Each Foot
1:00 Shoulder + Trap Smash Each Side