18.3Click the video for a quick description of 18.3
An in depth breakdown of the workout, including the movement standards for both Rx and Scaled divisions can be found here: https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf A few things standout with this workout.
WORKOUT 18.3 2 rounds for time of: 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 Time cap: 14 minutes VARIATIONS 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 Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches Scaled Masters 55+: Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches Women perform single-unders, 35-lb. OHS, jump
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AuthorCoach Erin |