Workout 18.3

Friday Mar 9 2018


This style of workout was the kind of workouts that helped us get to the games in 2014. Garrett, Ashley, Justin, Tina, Shane and Anna were a well rounded crew that loved technical movements a lot, the memories of that year will never leave my mind. Anyways, no matter your skill level we make sure to give everyone an equal opportunity to become good at everything by exposing you to all movement and often. As Bags once told me we can't get good at lifting if we don't lift, that wisdom helped me see that applied to every other element of CrossFit. No matter if you want to be a games athlete or getting your first push-up the road to success is right there on the white board all you have to do is do the work with all your heart and soul. Easy, right? :) 18.3 all day today and then again Sunday afternoon. Make sure you take care of those calves when you're done. 
Have a great Friday!
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Read the scorecard for full event details.

Scaling

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches

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Well that went way better than anticipated
65# OHS—Pull-ups—20# DB
1 round. Scaled. DU’s 1st 100. 75# OHS, chin over bar PU’s
How to get a ring mu before 7 pm Mon? Asking for a friend.
*Scaled for old geezers. This was a tough one!
Bike instead of DU, SP instead of FS
220 @ 4:57
T Shaw morning coach skills on point
11 dubbs after mus
Fun
couldn't get that MU...
220 @ 12:50
🐢🐢🐢
584 (13:13)
220 @ 5:39
No ring attempts at Xperience lol
Death of DU 117 RX, 12:26
Will redo with different DU strategy
Scaled ...
First muscle up!! 💪🏼
220 @ 5:45
Takeaways. Lose weight so gymnastics are easier. Do more dubs every damn day.
13:59
Hahahaha yeah right ^^^^^^ 226 total reps
Worked until 9:00 p.m.
52/100 single unders in 2nd round scaled
DL from Tuesday #130
220 @ 10:29 RX
MUS you are all mine come Sunday
95# OHS
Waiting til Monday!!🤕
75 min 🔥Yoga & M|WOD knee therapy & JR sklz.
Well that sucked!
20/20 DBS
Lots of scaling