Friday 3.9.18 CrossFit

Box Brief:

First Friday Happy Hour 5-7pm
Dr. Andrew will be Wayne 7-10am, $30 visits all through The Open!


Crossfit Games Open “18.3”
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

Intent; This workout is largely about staying consistent with double unders and breaking sets before you have to. For most people those should be broken before excessive fatigue sets in. Overall, regardless of your skill level staying relaxes is important especially with high-volume double unders. The OHS/DB Snatches will be the easiest portion of this workout. This workout is about managing lower leg fatique and heart-rate with the double unders. Overall, do not underestimate the volume of double unders here! During the double unders stay aware of your heart rate, if it climbs above 94% consider breaking sets.


$ Out
8-10 Minutes of Low Effort Work @50-60% of Bike, Run, Ski Erg, or Row
Reverse Hypers: 2 x 25 @50% of Back Squat.